Low Back Pain and Cycling
Low back pain affects many cyclists and triathletes. The nature of the sport puts the low back at risk for developing an injury. Cyclists are bent forward for several hours at a time which can cause excessive compression, and stretching into the lower back. Low back pain and cycling position go hand in hand. I am not just talking about getting a bike fit to cure all of you back pain ailments. I am talking about HOW to position yourself in the best possible way to minimize stress into your low back. Lets dive in!
What Causes Low Back Pain During Cycling?
There are a few factors that cause lower back pain while cycling. The first is a phenomenon called, “ligamentous creep”. Our ligaments are the strong supports structures of the spine and are resistant to stretch. However, this rigid structures will begin to stretch when held in a lengthened position over a long period of time. When the ligaments are stretched and not supporting your back as they are designed to do, injury can occur. Pedaling forcefully with an unstable back will lead to more lower back strain. The more strain will result in pain during and after cycling.
Muscles will also cause myofascial pain when strained. When in a bent forward position, the lower back muscles often get sore and painful as the ride continues. They support the back as best as possible but eventually fatigue, over stretch and then become a source pain.
The last common causes of low back pain in cyclists are joint and disc related low back pain. We see this type of pain in patients with preexisting arthritis in their lower back and or previous injury. Bent forward positions can cause aggravation to previous disc injuries such as annular tearing, bulge, and herniation.
Bike Fit Cures Low Back Pain Right?
Bike fit is HUGELY important for helping manage low back pain and any other musculoskeletal issue for that matter. However, you must learn how to position your body and coordinate your muscles to help support your spine! Even with the best bike fit, low back pain can persist if you are not positioning yourself correctly. I will not get into specific bike fit changes that can help with low back pain. Saddle position and type are two factors that allow a cyclist to adopt a more stable position for their back.
Proper Bike Position For Low Back Pain
In the video, I discuss strategies to get the most out of your core muscles to protect your lower back. Not only will you protect your body, you will increase your performance! Sitting properly and engaging the correct muscles will put more power to the pedals!
Bike fit, proper positioning, and a routine core/flexibility program will help keep you pain free and enjoy riding your bike! For further improvement in bike positioning check our our blog post on positioning for neck pain and headaches. Consult a sports chiropractor familiar with cycling if you are dealing with an injury. We treat countless cyclists and triathletes at our San Diego based sports chiropractic clinic, Peak Form health Center. We are conveniently located in Mission Valley, San Diego! Schedule online by clicking on the “Schedule an Appointment” tab above.
