How to Prevent Back Injuries While Cycling

Cycling is great exercise, but the bent riding position can cause back problems if you are not careful

Bicycling is great cardiovascular exercise as well as an enjoyable way to build up muscles and endurance. However, due to the necessity of remaining bent over in a single position for extended periods of time during rides and training, bicycling can also result in serious back injuries if you do not take proper precautions. In this article, we will discuss how to prevent back injuries while cycling.

Things You'll Need

• Elastic back brace

Instructions

1. 

   Stretch before you start. Back stretches will help keep your muscles from tensing up and becoming strained or torn during or after riding. Sit on a chair with your feet on the floor and lean over to touch the ground with your hands. Hold this position for the count of ten, then slowly uncurl. Do this 10 to 20 times before starting your cycling workout.

2. 

   Practice good posture. Although you have to bend over while cycling, you should not curl or hunch your back. It should be in a straight line with your shoulders and your bottom.

3. Relax your arms and shoulders. Tensing these parts of the body places unnecessary strain on your back muscles. Even when you are riding hard try to maintain a relaxed posture.

4. Take breaks when training permits. If your training regimen allows for it, stop every 20 to 3 minutes to stretch your back and other muscles that may have gotten tight during your ride.

5. 

   Wear a back brace. Elastic back braces do not interfere with mobility and help you maintain good posture while riding.

6. Cool down. As soon as you are finished with the hard part of your training, repeat the stretches in Step 1 and take a slow, steady walk to loosen up your back and shoulders.

Tips & Warnings

• If you experience persistent or chronic back pain, consult a physician immediately.

Resources

• Read this Article in Spanish