Back pain from your bike

Back pain can be debilitating, but riding a bike can be a cause and prevention, according to Cameron Willis and Donna Urqhuart as they explore a range of techniques to keep you fit and firing.

Cycling is a rapidly growing activity which provides a low impact alternative to running and other aerobic endeavours, but up to 50 per cent of cyclists experience back pain. This may result from a variety of factors, including poor bicycle fit, damaging riding habits and reduced flexibility. An understanding of the key predisposing factors — and knowing how to deal with them — can help you prevent back pain and speed you recovery.

Bike fit

A poorly fitting bike is one of the main causes of back pain. When your setup encourages excessive bending (flexion) through the lower (lumbar) and middle (thoracic) spinal regions you place prolonged stress on the disc, ligaments, and muscles. Incorrect handlebar height, excessive knee bend and incorrect saddle position are the major contributors to poor position on the bike.

To get your riding position right, there are two key strategies to consider:

i) Consulting a professional with specific training and experience in bike setup (and if an injury has developed choosing a professional who has knowledge in both bike setup and injury management e.g., physiotherapist).

ii) A bike fit that includes an initial setup based on your individual anthropometric measurements and primary cycling principles; and, adjustments at a later date that incorporate your individual needs/feedback.

Cycling technique

Poor cycling technique can not only result in reduced power output but can lead to injury. The power output throughout the pedal cycle is not equal. At different points, different muscles are better positioned to deliver optimal power than others. So, on the down stroke, the gluteals and quadriceps are working hard, along the bottom of the stroke, the hamstrings and calf muscles take over and on the upstroke the legs are basically passive. With this in mind, practise the following to encourage good technique (possibly with a mirror for feedback):

• ‘Peddling in circles’ to promote a smooth transition throughout the stroke.
• Pull across the bottom stroke to assist in removing ‘thuds’ and increasing power generation.
• Ensure relaxation on the upstroke (i.e., don’t pull up on the pedal).

For those people with injuries or athletes wanting to improve their technique, video analysis with a trained professional can assist in correcting bad habits.

Physical factors

Core stability throughout the trunk provides essential support to the spine and pelvis and creates a stable anchor for the legs to generate power. Poor stability can result from weak abdominal and back muscles and lead to injury. However, learning specific exercises to train these muscles can improve trunk control and assist in the recovery from back pain.

Your physiotherapist can assess your spinal flexibility and stability and provide guidance on how to address these factors.

While back pain in cycling is a common complaint, it does not have to limit participation or enjoyment of the sport. An appropriate bike set-up and correct training technique, along with regular stretching and spinal muscle training can reduce the impact of back pain, resulting in less discomfort, more enjoyment and improved performance.