Cycling For Neck Aches and Back Pain: Tips for Prevention

Biking is a great way to stay in shape and optimize cardiovascular performance. This popular exercise is especially attractive for individuals seeking an effective workout with lower impact than jogging or running.

It’s a fact that indoor spinning classes have been on the rise for several years now. According to Spynergy Consulting Services, indoor cycling classes are one of the top group exercises in North America and around the world. But whether you’re hitting the bike in a stylish fitness studio or out in nature, it’s important to be aware of the unwanted effects of cycling on the neck and lower back.

During a recent survey of over 100 pro cyclist training camps, 45% (a vast majority) of individuals noted back pain specifically as a contributor to body wear & tear from cycling. In many cases, severe neck and back pain can inhibit individuals from engaging in physical activity altogether. Luckily, we’ve compiled a list of some helpful tips and recommendations to get you back on the bike (and save your back!)

• Make sure your bike is a good fit for you! Sitting on a bike that’e either too big or too small for a prolonged period of time can force your body into uncomfortable/unnatural positions, opening the gateway to chronic low back pain down the road. It’s important to select a bike that’s fitted as closely to your body proportions as possible.
• Strengthen your core! A taut and toned core is a great by-product of regular cycling. However, beginners who may not be used to a rigorous abdominal workout tend to get fatigued more quickly, and are thereby more prone to back strain and even potential disc herniation. You can help to counteract this by doing some simple core exercises, 2-3 times a week, intermittently with cycling. As your core gets stronger, the risk of low back injury decreases.
• Proper Positioning! How you’re seated on your bike is imperative to avoid neck and back pain. Your back should be arched, rather than in a forward leaning or “swaybacked” position, which, if you happen to ride over a few bumps, ultimately pushes your back even further forward, compressing the lumbar spine.
• Stretch, Stretch, Stretch! Taking the time to stretch both before and after cycling (or any workout) is key to maintaining good flexibility and avoid stiffness/discomfort later.

Posture Pump® products were designed to alleviate painful back and neck stiffness. The Posture Pump® Elliptical Back Rocker™ (Model 2000) is truly one of their most versatile products, as it fits under the back in four positions: lumbosacral, lumbar, thoracolumbar, and thoracic, to bring relief to specific problem areas. Additionally, the Posture Pump® Dual Disc Hydrator® (Model 1400-D) is a terrific preventative tool against neck and upper back pain

Final Thoughts: Verify your bike is the right fit, build up your core for improved endurance, arch your back & avoid leaning too far forward on your bike, and finally, prevent and/or relieve painful low back stiffness via regular stretching and incorporating Posture Pump® into your daily routine! Following these primary tips will help to make your next ride anything but a pain in the back!

Get Relief Now!