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Tips to Protect Your Spine While Biking

In contrast with numerous games, cycling is related to lower back injuries (apart from accidents and impacts). Therefore, riders do need to deal with their backs to stay fit in the long run.[1] Given how hard your legs take a shot at the bicycle, it’s normal to expect that when overuse damage strikes, it’s your knees that will be generally prone to receive the damage. Shockingly, as per the research it appears that the greatest offender isn’t knee pain but the lower back.

Tips to Protect Your Spine While Biking

Tips to Protect Your Spine While Biking

As anyone might expect, healthy biking begins with your choice of bike. Remember that distinctive sorts of bicycles have diverse riding positions. Therefore, you need to pick a bicycle that suits your physical condition and ability level.

For instance, riders who are new to cycling and in addition those with constant back or neck pain should stay away from professional street bicycles that comes with “dropped” handlebars. These thin tire cycles are intended for speed, however require a biking stance that is not appropriate for somebody whose neck and lower back muscles cannot support it. Keeping your neck in extreme augmentation and your back in over the top flexion for an extensive stretch of time can be agonizing.[2]

Choose a Bike Based on the Biking Stance that is Comfortable for your Spine

Correct bike set-up is crucial for back health as per the study made on elite cyclists. It says that muscle fatigue may play a role in the destructive feature. In one study, researchers observed that when cyclists accelerated to get the point of exhaustion, their hamstring and lower leg muscles turned out to be continuously more exhausted.[3]

Now, this form of weakness appeared to deliver unfortunate changes in muscle development, which at that point influenced the back particularly. It is the degree at which the cyclists were bent forward from the lumbar area and furthermore how far their knees were spread out. Basically, the more worn out these cyclists become, the more awful their spinal stance will progress toward formation of spinal damage.

Depending on the needs, a superior choice might be a cruiser kind of bike that allows the biker for an upstanding position where the body weight is uniformly disseminated along with the spine in a straight line instead of at a point.[4] The vast and comfortable seat of the cruiser, the wide handlebars and tires which are situated well over the seat and substantially closer to the rider, all puts less strain on the neck and back of the rider. These bicycles are perfect for short distance riding on parallel surfaces, since they lack both shock absorbers and various gear systems; however, there are different types of models in the market that incorporate innovative features for more standard riders. Obviously, in the event that you truly need to abstain from stressing your back, a stationary cycle or recumbent bicycle might be more apt with your requirements.

Exercising and Strengthening Your Core

For biking, it’s important to strengthen the back muscles first. Having a great flexibility and strong core is vital to maintaining a strategic distance from back pains both amid and after a bicycle ride. This is because, your core muscles are occupied with the functionality of keeping you balanced and upstanding each time your hips has to tilt to push down on a pedal. It’s simple for these muscles to confront damage even during a short ride if they lack proper conditioning. Two different ways to enable you to develop strong core stability are abdominal bracing and bridge workouts like Pilates and yoga. These exercises can offer core strengthening moves that can help bicycle riders to stay away from lower back pains and protect the spine.[5]


Cycling is one of the best ingredients of fitness and workout programs. However, improper posture or over-the-period biking can cause back pain which later turns into severe anatomical disorder of the spine. It is suggested not to opt for the exercises without consulting with a professional physiotherapist. They can understand the underlying issues and conditions pretty well and recommend appropriate treatment process to deal with the ailment.


Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:May 31, 2022

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