How to Bike Without Pain

Almost 2/3 of all recreational bikers experience neck and back pain and many of them ask their physicians for advice. Many of their problems could have been avoided if they purchased appropriate equipment and modified it to match their physique, strength and normal usage. Just like being fitted for a pair of fine shoes, you may pay more for your bicycle but it will perform better and it will provide you with more years of pain-free usage.<br><br>There are a few tips to make the most of your bicycle riding experience.

Instructions

Difficulty: Moderate

1. Choose the best bicycle for the conditions under which you will be riding. For example, a mountain bicycle with straighter handlebars that are higher will make you sit straighter, thus improving your riding posture. The handlebars should be set at least 6 inches above your bicycle seat. The bike should be outfitted with larger tires which will make your ride smoother.
2. Adjust your bicycle to better adapt to your body. For example, one of the most frequent causes of leg and neck pain is the improper distance between the pedals and the seat. When your foot is in the bottom position, your knee should be bent by about 30 degrees. If your knee is bent more than that, you will begin experiencing pain in the knee and leg. On the other hand, if there is no bend in the knee when the pedal is down, you will experience pain in the back of the knee.
3. Maintain proper form while biking. Your chest should be raised and your shoulders should be back. Raise your head from time to time to stretch and you will be less likely to have pain in your neck.
4. Pull along with push. Beginners often think that the primary motion should be pushing away at the pedals. Actually, adopting a pulling motion is equally important and will result in less strain on your body and greater enjoyment.
5. Do back strengthening exercises in addition to your biking routine to provide strength and conditioning for your back, shoulders and legs. Your physician or gym instructor can easily teach stretching and core-strengthening exercises.
6. Absorb as much shock as you can. There are numerous products on the market to do that. Start with installing a padded bicycle seat and shock-absorbers for the front of your bike; and, if appropriate, also on the rear.
7. Take time off. If you are on your bike constantly, you will eventually experience some discomfort. From time to time, take a few days off and relax. You will have less pain and you will enjoy the riding experience more.