Bicycling and Back Pain

By: Thomas E. Hyde, DC

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How biking can cause back pain

Little conditioning is provided to the back muscles by bicycling
Back posture on the bicycle can strain the lower back (a result of the lumbar spine flexing or pulling up) or the upper back (a result of the neck arching back)
Rough terrain increases jarring and compression to the spine, which can cause back pain

In This Article:

Select the best bicycle for your purpose. For casual bike riders, consider a mountain bike with higher, straight handle bars (allow more upright posture) and bigger tires (more shock absorption) versus a racing style bicycle

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Adjust the bicycle properly to fit your body, with the assistance of an experienced professional at a bicycle shop if possible
Use proper form when biking; distribute some weight to the arms and keep the chest up; shift positions periodically, gently lifting and lowering the head to loosen the neck

Remember to push and pull with the legs while biking, the pulling component being equally as important as the pushing portion
Use shock absorbing bike accessories including seats and seat covers, handlebar covers, gloves and including shock absorbers on the wheels (front shocks or full suspension shocks depending on the type of riding and the terrain)
Do some back strengthening exercises in conjunction with your bicycling routine to provide strength and conditioning for the back