How to avoid Back Pain while Cycling

Whether on the road or in the gym, cycling is great exercise but can cause serious back pain.

Bicycling is an increasingly popular sport among serious athletes and casual trainers alike. It is a great cardiovascular exercise and also provides lower-body strength training. However, due to the prolonged time that cyclists may remain bent forward with their muscles tensed, many cyclists experience severe back pain despite their superb physical condition. In this article, we will discuss how to avoid back pain while cycling.

Things You'll Need

• Elastic back brace
• Your bicycle

Instructions

How to Avoid Back Pain While Cycling

1. 

   Examine your cycling posture. If your back is curved when you grip the handlebars, practice leaning foward with a straight back until it becomes habit. Similarly, your shoulders may be bowed forward, but they should not be tensed or hunched.

2. Adjust your handlebars. Raising your handlebars slightly during training can dramatically decrease back pain without increasing wind or drag interference.

3. 

   Focus weight training on your neck and back. Cyclists' lower bodies tend to be far more developed than their back and neck. Additional weight or strength training for these muscles will increase your back's endurance and decrease your pain.

4. 

   Stretch every muscle before and after a ride. It is important to prepare the upper body before a ride as well as the legs. Be sure to include back and neck stretches in your warm up and cool down routines.

5. Wear a back brace. You may wish to wear an elastic back brace to provide extra support for your spine. This type of brace is inexpensive and does not interfere with movement or flexibility.

Tips & Warnings

• If you experience severe neck or back pain, consult a physician immediately. Failing to treat spinal injuries and conditions can result in chronic pain, paralysis or even death.