Back pain and cycling

Back pain and cycling

They are certainly something you often face, if not daily, especially if you spend at least an hour on a bicycle. And the thing is, you don’t even have to be a performance athlete to have back pain from so much cycling. Back pain is common, even ubiquitous, especially for those who are not daily bike subscribers, but what can be done about it?

The lower chest is the weak link of many cyclists. It often happens that the legs are stronger than the rest of the body and thus the thorax cannot cope with the great force with which they press the pedals, this is because any force directed towards pedaling goes upwards, towards the thorax.

If your chest is not strong enough, it will start to move, sway, and thus you will lose much of the force intended for pedaling. Remember how you rocked your upper body when you were tired.

It was something S-shaped, through which you tried to assist each press of the pedal, letting your body weight add some force to that movement. So a strong upper train (back and abdomen in particular) is needed to pedal at full strength.

Here are some tips to help you prevent back pain.



  1. Posture
  2. Sitting is another obstacle behind you
  3. The position on the bike is vital
  4. Stretching
  5. Physical exercises



Remember that back pain is the sum of all the effort your back is subjected to. And by all efforts I mean everything, because, along with the thighs, this vital part supports the whole body, regardless of the situation.

In other words, even if your back hurts when you are cycling, it may be because you’ve been squatting at your desk all day or you’ve moved some heavy objects, not necessarily because you’re in the wrong position on your bike.


Sitting is another obstacle behind you

Most chairs (car, office, etc.) are not designed to protect your spine. Some pharmacies have devices in stock that you can attach to the back of the chair to fit properly. You can even run a towel, which is located about the middle of the column. The correct position of the column is the curved one inside.


The position on the bike is vital

If you are not sure of the position when you are cycling, go to a specialized store that you trust and ask those there to help you with some adjustments. Also focus on having a position like the one described in the previous point. The most effective way to do this is to try to get that posture by rotating your pelvis, instead of using your abdominal muscles.



It is the best way to get good mobility and correct posture. The various stretching exercises should be done gradually. If you overload this joint, you may end up with a beautiful injury.


Physical exercises

The only way to have a strong abdomen is through training. There are some machines that claim to work wonders, but nothing compares to classic exercise. So your abdomen and back extensions should not be missing from your training ritual, especially since you should not overdo it. It is enough to do them constantly, several times during a week.

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