December 11, 2023

How Cyclists Can Prevent Lower Back Pain

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How Cyclists Can Prevent Lower Back Pain

Lower back pain can happen to cyclists for a number of reasons. Whether it’s your overall position on the bike or a history of back pain, many things can lead to it while riding a bike. Learning how to mitigate that pain is a critical step in being able to perform to the best of your ability. In order to help keep you at your peak physical form, this article will review a few ways cyclists can prevent lower back pain.

Check Your Saddle

While it may seem obvious to some, making sure your saddle is the right fit for you can make a huge difference. Some saddles can affect your position and overall posture, especially if you install the saddle incorrectly. For example, a saddle that’s too thin or crooked will naturally cause you to sit at an odd angle to make up for lost balance and stability. On many occasions, cyclists won’t even notice their posture is off until their back is in serious pain.

Start a Yoga Routine

While stretching is another obvious tip, a yoga routine targets much more than regular stretching. Getting in the habit of stretching your entire body won’t only prevent back pain, but it can prevent pain from occurring throughout your body. Additionally, yoga is a great way to calm the mind and put it in line with the body. So, if you’re looking for a better way to stretch and calm your mind before a race or marathon, yoga is an excellent tool.

Build Core Strength

One of the main reasons why people struggle with positioning and lower back pain is due to a lack of core strength. While cycling is great for the legs, it doesn’t do much for the core. And if your core muscles aren’t in shape, you’re going to have to use lots more of the surrounding muscle to keep your upper body in the right position. Many cyclists end up straining those lower back muscles to make up for the work their core isn’t doing. Crunches and planks are excellent ways to increase core strength and improve posture on your bike.

While these are just a few ways cyclists can prevent lower back pain, you’re already better equipped to keep yourself free of pain and enjoy the ride.

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