How to avoid lower back pain while cycling

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Cycling is a great activity that has a lot of benefits for the heart and joints because when cycling, the legs are not affected by weight. Despite back pain, it seems to be relatively common among cyclists, with about 68% of cyclists experiencing it. lower back pain when cycling during cycling of a lifetime. Cycling-related back pain has many causes, but one major cause is that the bike size is not suitable and poor posture is because it causes the back muscles to weaken. With the article below, learn more about the right bike size for you with specific exercises to help you avoid back pain while cycling.

1.Choose the right car to avoid lower back pain

1.1 Suitable vehicle size

Obviously, a bike that isn’t the right size can lead to back pain or other physical problems, but many people also choose a bike based on price and market trends. The size of the vehicle is gradually decreasing in importance. Ideally a bike that can be customized according to your body size but can be quite expensive. Another way to make a more economically friendly alternative is to go to a reputable bike store to buy it and get more suitable staff and consultants.

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Choose a bike based on the size of the body

Once you have limited the style of your bike as well as the size of the frame, ask now to go on a test trip to see if they are suitable. If you choose a bike that is too big for your body size it will always feel like the steering is too far to bend your back and this is the reason why you suffer. pain in the lower back . For those who own a short height, choosing a mountain bike is the best way.

1.2 Make sure your saddle is set up correctly

While the height of the chassis is important, another just as important is the height of the seat.The saddle height is determined by your foot when the pedal hits the pedal and the back position at level. low stress.

It’s also important to adjust the saddle angle so position it horizontally and parallel to the ground. This may suit most newbies although those with chronic back pain or sensitive hypothalamus pain may be more comfortable with the saddle tilted slightly forward.

Determine the height of the saddle by placing your foot in the lowest pedal position, with the knee slightly bent slightly at a 15-20 degree angle is ideal.

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The choice and installation of a bicycle saddle has a great impact on the pelvis

Your hips and buttocks can be moved, so don’t strain your legs too much to strain them too much.

1.3 Adjusting height as well as steering wheel angle

Your bicycle handlebars should be adjusted to a suitable height so that you can comfortably approach them from a vertical position, remember that while approaching the handlebars your elbows are slightly bent. The handlebar height setting is often viewed as a personal preference but is recommended to be approximately 10cm taller than the saddle height. Based on the degree of dependence on the flexibility of the back muscles, the steering angle is not adjusted on the low-to-moderate sports bicycles, but only on high-end cars. But if you can look at the different settings and try the experience to see how the handlebars respond to the body. Increasing the working angle of the steering wheel and bringing them closer to your body allows you to have an upright position to prevent tension back on the steering wheel position.

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Steering wheel height affects comfort in riding position

For beginners of sports bicycles or professional cyclists, it is advisable to keep the handlebars in the same direction as the saddle. Newbies to bicycles and frequent cyclists should keep their handlebars at the same height as the saddle. Seasoned cyclists often set the handlebars higher than the saddle height so they can take advantage of the aerodynamics for faster speeds at the exchange rate they pay for muscle mass. more active.

1.4 A bicycle with fork

Most off-road bikes are equipped with a suspension system, be it a fork or forks on high-end models. Shock absorption is very important to your trip especially if mountain biking on rough technical terrain and regularly, the bike with rear-seat fork will be a form of shock absorption. fruit to avoid lower back pain. Most of the accessories on the forks are adjustable. Therefore, please ask qualified sales staff to assist you in the proper reset if you need it.

2. Maintain a good posture

2.1 Avoid slipping or arching your shoulders while riding

Your posture while cycling is important if you want to avoid back pain. Try to keep your back straight when riding a bicycle, not completely standing like a seat, but keep your back flat and steady at all times. It is best to distribute your weight evenly so that your inner hand and chest keep your chest and head in position. It is advisable to change your body angle over time to prevent muscle fatigue.

Gently raise and lower your head over useful times to keep your neck from stiffening and avoid muscle tension. According to statistics up to 45% of overuse injuries to professional cyclists are often related to low back pain.

2.2 Keep your hands slightly bent while riding

When riding your bike keep your arms slightly bent while holding the wheel. This pose allows joints with your upper muscles to absorb vibrations and impacts instead of your spine especially if you tend to walk on rough terrain like woods or roads. trail in the mountains.

Should hold the grip but not too tight because this causes you to tire stiff muscles. Wear padded cycling gloves to help absorb the shock so take time to rest more.

2.3 Keep your feet at a 90 degree angle

It’s more effective and best for your hips, keep your feet low so your knees are at a 90 degree angle. In the 90 degree angle position, your thighs should be parallel to the saddle then allow quick push on the pedal when in the lowest position your knee should bend at a range of 15-20 degrees. If your feet do not match these angles when cycling you can completely adjust the height of your saddle. The front of the foot should be in contact with the pedal as well.

3. Perform muscle strengthening and stretching

3.1 Strengthen major muscle groups

Your core muscle groups include those in the pelvis, lower back, hips, and abdomen. If you have a strong core muscle group your body can seem perfectly able to function in harmony, which can significantly reduce the risk of injury and back pain when cycling. Make sure your major muscle groups are strong before you start cycling so you can significantly reduce your risk of back pain.

Exercises for abdominal and back muscles are extremely core exercises. For example, just try to maintain your balance while sitting on a large exercise ball and working with your core muscles.

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Adjust and strengthen key muscle groups when cycling

You should do exercises such as: lying on your back with knees bent with feet flat on the floor, keeping your spine in a neutral position and not tilting your hips. While you can contract your abdominal muscles, lift your hips off the floor and hold this position for at least 30 seconds. Then repeat up to 5-10 times per day. This will also help strengthen your glutes muscle group.

Try doing the squatting pose so that the weight is on your arms and legs. Perform leg extensions, keeping your back straight from dents, reach up and tighten your stomach. Should hold for 30 seconds then release. Repeat two to three times and then increase your training time. This is a great move to help you strengthen your core muscles.

3.2 Strengthen your buttocks and legs

Cycling can also strengthen your legs better, helping the leg muscles recover stronger and more flexible. These studies have also shown that if your legs are not strong enough before cycling, you may be at a higher risk of back pain. Scientists have also shown that exhausted cyclists often experience tendon pain, tired muscles will negatively affect their spine posture and of course the risk of back pain will be very high. As such, consider increasing the strength in your legs before you get into cycling as a hobby.

By strengthening the hamstring by flexing the leg and tendon up to twice a week. Start with a light weight and progress to heavy objects in a few weeks. Check with your personal trainer if you are unfamiliar with fitness training.

In addition to strengthening the legs, one should also strengthen the glute for the buttocks. If the tendons are strong and tight, it will reduce the impact of riding on your lower back. Strengthen your buttocks by doing bridging exercises. Lie on your back with feet straight and knees bent. Slowly lift your back off the ground so that your thighs and back are aligned in a straight line, hold this position for 20 seconds then rest and repeat about 3-4 times, you can increase Hold position until you can improve strength.

3.3 Hold your back

The back is not only healthy, but also more flexible if you have a strong back muscle will be an important factor in being able to create strength and absorb minor fork injuries and vibrations while walking on cobblestones. and technical topography. Another great exercise that can stretch on your back and other core muscles is practicing yoga moves for your back. Your body poses challenges when it comes to yoga practice so it can strengthen the muscles and leg muscles to improve your middle condition.

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Do yoga exercises that are good for you

May lie on a cushion surface with knees bent and feet on the floor. Bend over so chin tries to touch thighs. When you can feel the muscle tension behind your back for about 30 seconds. Repeat up to 10 times a day until you are not feeling uncomfortable because you are riding a bike.While yoga exercises can cause pain in the leg and back muscles, it quickly disappears within a few seconds. a few days later and your muscles can become stronger.

The above are very useful shares for those who just started playing sport bikes. If you are a beginner should consult these sports cycling guide from people with long-term experience!

>> Maybe you are interested: What to do to avoid muscle pain when riding a sports bike


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