Back Pain with Cycling: Causes and Solutions
When I tell cyclists that I am a physical therapist, one of the most common complaints they would like help with is back pain. Not surprising when the stereotypical cyclist posture is hunched over with a craned neck and rounded shoulders. But just because cycling demands challenging positions does not mean back pain should be a given or accepted without question.
So how can you, the rider, keep your back happy while spending as much time as possible in the saddle? Let’s review some basic recommendations:
Check your bike fit-It’s frankly shocking the number of cyclists who I see dealing with pain who have never considered having a fit. Especially when these same cyclists are riding bikes that likely cost more than a lot of the cars I see on the road! A fit is the best investment you can make when trying to both alleviate or prevent back pain. The most common fitting issues I see that can contribute to back pain include saddle set too high leading to instability at the hips and low back fatigue and excessive reach leading to shoulder and upper back/neck fatigue and pain.
Insufficient trunk strength and endurance- Many riders may have the flexibility to achieve positions on the bike that may look great or improve aerodynamics, but if they lack the strength and endurance to maintain these postures the back is usually the first place they will start to feel pain. Riders can end up in overly aggressive positions and find themselves burning out over the course of a ride. If you find back pain is a non issue early in a ride but gradually worsens and even causes you to stop a ride, it may be that you need to work on improving your core strength.
Poor flexibility- Where some riders are flexible but lack stability, others simply lack the mobility to achieve positions on the bike that allow them to maintain posture and pedal efficiently. Many will still attempt to fit onto bikes that set them in positions that their body can’t naturally adapt to. This can lead to compensations that lead to pain, such as when riders with limited hamstring flexibility have to utilize excessive lumbar flexion to reach handlebars. Some notice back pain early on in rides that may improve over the course of a ride as they loosen up. Others may just feel persistent discomfort throughout, or even worsening due to increased compensation.
So what is the best strategy to improve back pain?
The first step should be having a proper bike fit with a professional who considers your unique movement qualities, strengths, and limitations.
Physical therapy is a great resource for getting a thorough assessment of your unique case and what exercises will help improve your performance and comfort when biking.
Additonally consider your training plan. In the spring it is tempting to dust your bike off and get out riding like you were at the end of last season. HOwever unless you have been training on and off bike all winter your body may not be ready to ramp up riding volume suddenly. Consider appropriately increasing your training volume and intensity to avoid exacerbating pain in the back and elsewhere! Working with a PT or cycling coach is a good way to structure your cycling workload with less risk for pain.
So there you my recommendations for managing common back pain when cycling. Questions? Reach out for a consultation to have them answered and see if Cycle Life PT can help!
