How to Reduce Back Pain While Biking: Expert Advice

Cycling is the best way to exercise, but many riders, whether beginners or experienced, experience back pain when biking. This occurs due to several reasons, such as improper posture, poor bike setup, or excessive back riding. However, there are a few steps that you can take to reduce back pain and enjoy a comfortable ride. 

Choose the Right Bike for Your Body

Ensuring your body fits the bike properly is the first step in reducing back pain due to bike riding. If your bike is too small or big, it can lead to unnatural posture, giving more strain to the back. In this case, it becomes important to select the best bicycle for tall riders. When shopping for a bike, you may also browse bicycles online, which will give you a detailed size chart and measurements. Also, you can consult a professional to make adjustments to your bike or opt for models that are specially designed for tall riders.

Adjust Your Bike Setup

Misaligned bike setup is one of the significant causes of back pain while riding. Poorly adjusted saddles, handlebar height, or a bike frame force your body into awkward positions that strain your back. Use the following steps to adjust your bike correctly:

• Adjust the Saddle Height:

  First things first, you need to adjust the saddle at the correct height so that you get proper leg space when the pedal is at the lowest pint. This avoids pressure on your lower back.
  

• Improvise on the Handlebar Position:

  Your handlebars should be in alignment with your shoulders and back without having to bend too much. Handlebars being too low would cause back aches when cycling.
  
   

• Choose the Correct Frame Size:

  The bike frame should fit your body size. A very small or large bike can contribute to a bad posture,  leading to back pain due to bike riding. You may consider a Fat Tyre Cycle if you’re looking for extra support and comfort, as it will give good shock absorption and reduce a lousy impact on the spine.
  

Maintain a Upright Posture While Riding

Maintaining the correct posture is the most important factor when riding a bicycle. There are cyclists who purposely adopt poor riding habits such as slouching, which becomes uncomfortable at that time. Here are some ways to maintain a healthy posture:

• Keep Your Back Upright:

  While riding, try to maintain a neutral spine. Start by sitting straight, with your shoulders in a relaxed position. Leaning too much will put a strain on your back.
  
   

• Engage Your Core Muscles:

  You can strengthen your core muscles by stabilising the spine. When riding your bicycle, make sure to engage the core muscles when riding to support the lower back, thus reducing the chances of experiencing the lower back ache post-cycling.
  

• Check Your Elbow Position:

  When riding, bend your elbows to soak the shocks on a trail. Stiff arms will keep transferring that shock to the spine, causing back pain. 
  

Strengthen Core Muscles

Strengthening your core is among the best ways to avoid back pain while riding. A core stabilises the spine and helps maintain a good posture during long rides. If your muscles are weak, you must compensate for it by giving support. You can avoid back pain by doing exercises like planks, bridges, and leg raises in your workout routine to build core strength. All cyclists often overlook this aspect, but in the end, it is essential to understand that strengthening the core can prevent back pain due to bike riding. When your core is strong, your muscles won’t overwork and keep you stable. 

Take Short Breaks During Long Rides 

Back pain occurs when you spend too much time riding or lean too much when riding. If you are on a long ride, it is advised to take regular intervals to stretch your muscles. Every 30-45 minutes, get down on your bike and perform some exercise to relax your muscles. These breaks will help you get a comfortable ride. Apart from this, avoid stiffness and discomfort. Pay close attention to the lower back, as sitting for a long while causes back aches. 

Use Proper Cycling Gear

When riding, wearing the right cycling gear reduces back pain. A padded cycling jersey gives a cushion-like support during rides, especially when cycling on rough terrain. Also, wearing sports or preferably supporting shoes will align with the pedals and help maintain balance and reduce back strains. If you are riding on a rough terrain, investing in a Fat Tyre Cycle can make a big difference. Fat tyre bikes are known for their thick, shock-absorbing tyres, which help reduce the impact on your spine, preventing back aches while cycling on bumpy terrain.

Focus on Flexibility

Flexibility plays a vital role in decreasing back pain while riding a bike. If the muscles are tighter than usual, especially in the hips regions, your lower back will take longer to compensate, leading to more strain and pain. You can do yoga, physiotherapy or flexibility training as an alternative to your range of motion and reduce the risk of back pain. Stretches, like seated forward bend, cobra pose, and child’s pose, help reduce the tension in the lower back and improve flexibility in the lower body region. Regular stretching and strength training can go a long way in preventing lower back aches after cycling.

The final step: Stay Hydrated and Take Care of Nutrition

Staying hydrated is often ignored, but dehydration leads to muscle cramps and stiffness, which can worsen backaches when cycling. Apart from this, following a proper diet, especially food with magnesium and potassium, prevents muscle cramps and fatigue to a large extent. 

Conclusion

When riding a bike, paying attention to your body and adjusting to the bike matters a lot. These tips will help you avoid back pain from bike riding and continue enjoying your cycling adventures. Make sure to strengthen your core, do stretching exercises whenever cycling and most importantly, choose the right bike according to your body,  whether it’s the best bicycle for tall riders or a supportive Fat Tyre Cycle. Check bicycles online for the best fit and latest gear for a better riding experience. You will have a longer, more comfortable ride with the above steps.

Frequently Asked Questions:

1. What type of bike adjustment will help in reducing lower back pain?

Ans: You need to make adjustments like raising the handlebars, lowering the seat, or adjusting the saddle position can reduce strain on your back. Also, ensure the correct distance between the saddle and handlebars.

2. Does posture matter while biking to avoid back pain?

Ans: Maintaining a neutral spine position is the best way to avoid backache during cycling. Keep your back straight, shoulders relaxed and core engaged.

3. How to avoid back pain while riding a bike?

Ans:  Adjust the bike as per your height, maintain a good posture with a straight back and relaxed shoulders, strengthen your shoulder muscles and stretch your body in every 30-45 minutes to increase flexibility and reduce pressure in your lower back region. 

4. Why does back pain occur when riding a bike? 

Ans: Back pain results from improper bike fit, poor posture, muscle fatigue and weather core sections.  It may also occur due to excessive riding without any breaks. This may lead to significant spine or back-related ailments in future if proper care is not taken in the beginning.