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5 Ways To Beat Cycling Related Back Pain

Craig Middleton Nov 15, 2019
If you love to ride, then you probably know the strain cycling can cause to your lower back. Many times, this discomfort is the result of poor posture, inadequate core strength, or improperly fitted equipment. If you are suffering from cycling-related back pain, here are some tips to help you get relief.

1. Have Your Bike Fitted

One of the most common problems is a bike being too long for a rider. However, if your bike is the correct size and fits you well, small changes to the stems or saddle setback might help. If you are still experiencing persistent back pain while riding, take your bike to a reputable dealer with a pro staff department or professional fitter.

2. Strengthen Your Core

Because of the extended periods of time that cyclists spend hunched over, they need to maintain a strong core for back support. This can help reduce the strain on your back muscles and encourage all of your core muscles to work together. Keep in mind that your core encompasses much more than your abdominals.

3. Add Supplements to Your Routine

For pain that develops and stays in your joints or if you experience persistent muscle pain and swelling, a supplement can help. Glucosamine and Chondroitin aid joint conditions. There are supplements like heal-n-sooth that incorporate natural herbs and spices like ginger and turmeric to help reduce muscle pain and inflammation.

4. Practice Good Posture

Be aware of your posture and make gentle corrections. Engage your core muscles and create a natural alignment of your spine. When you are standing, try to keep your weight evenly distributed between your feet so that you do not favor one over the other. Try to avoid crossing your legs when seated to avoid uneven tension throughout your hips.

5. Use Moderation in Riding

Finally, use moderation when picking a route or distance to ride. This is especially important as you start to recover from back pain or when you have taken a period away form cycling. Look for terrain that is relatively flat, and build up from short distances to the longer ones you really want to tackle.