Cycling & Cycling-Related Injuries:
Low Back and Neck Pain in Cycling
Low back and neck pain is experienced all too often by cyclists, and it can have many different causes. The most common cause
of any type of cycling pain is due to an improper bike fit. After having your bike professionally fit which can be done at
our office, use the following guidelines to make any necessary adjustments:
- Moving your seat back may help to reduce lower back and knee pain but may increase neck and shoulder tension.
- Lowering the handlebars decreases lower back and hamstring muscle stress but may cause increased neck and shoulder tension, and hand numbness.
- When the seat is set too high, you become unstable and your hips may rock slightly from side to side, putting a strain on the muscles which stabilize your low back. A leg length difference may cause a similar type of problem, which can be detected in a chiropractic exam.
Another cause of low back pain is the stress placed on your spinal discs, joints, and muscles due to the prolonged forward POSTURE of cycling. To counteract these postural stressors, proper stretching before, during, and after riding is critical. Standing up while riding, as well as alternately bending forward and arching backwards, will help to relieve lower back tension. Tilting your head from side to side will help to stretch out your neck while riding, but watch the road!
The third main cause of neck and back pain in cycling is due to the "Multiple Micro Whiplash" syndrome caused by the ROAD SHOCK of the continuous jarring forces experienced while riding. The following tips will help to decrease these potentially harmful forces:
- Increase your training gradually to properly condition your body.
- Use a wider tire with less inflation to reduce road shock.
- Change your hand positions frequently and unlock your elbows.
- Use padded gloves and a light helmet.
Call us to schedule an appointment. With advanced notice we'll be happy to provide bike fits at our office.