Riding style can cause lower back pain. Lower back pain may arise in beginners and cyclists that push big gears, especially while climbing. The angle of your back in relation to the bike can increase or decrease the strain on your back.
Core strength is very important to avoid lower back pain. Any back rehabilitation program includes some type of exercise directed at improving core strength. Core strength is not just your abdominal and back muscles that you can touch or see; it is rather a collection of several muscles both big and small that collectively work together to give your body stability.
First, Look at your Bike
Most new cyclists buy a new bike, adjust the seat height and start building mileage.
However, if you have lower back pain while cycling, you must also consider all aspects of the bike. Being in the wrong position on the bike can not only cause lower back pain, but can also cause knee pain, pain in the arms, neck, upper back, calves and Achilles. Couple a bad position with worn out or wrong-sized equipment (like stems that are too long, bars that are too wide, a saddle that has high pressure ridges) and you have a recipe for pain and discomfort during and after rides. Having a proper bike fitting is the easiest way to fix your back pain.
Saddle height
Your bike saddle should be positioned so that when the pedal is at the bottom of the stroke and the ball of your foot is on the pedal, your knee should have a slight bend in it.
Your hips shouldn’t move sideways during rotation and you shouldn’t have to stretch at the bottom of the pedal stroke.
Saddle angle
The saddle should be in a horizontal position, parallel with the floor when viewed from the side on. Sometimes a very slight downwards tilt can be helpful for some people.
Forwards/backwards position of the saddle
With the pedals adjusted so that they are at the three o’clock and nine o’clock positions, a vertical line dropped from just behind the kneecap of the forward knee should pass through the axle of the pedal.
Handlebar position
Handlebars should be adjusted so that you neither have to stretch to reach them, or feel confined by having them too close to your body. This can vary depending on ability and posture.
Your forearms should be approximately 45 degrees from horizontal. You should be able to comfortably reach the bars from an upright position and your elbows should be slightly bent when resting on them.
Handlebar width
This is normally set to the width of the shoulders.
Handlebar height
This is usually a personal preference and is typically between zero and 10 cm below the seat height. Someone who is less flexible and new to cycling may prefer zero and a frequent racer may be as much as 10cm. If you find lower back pain cycling is a problem, raising the bars slightly may be more comfortable.
Look at your cycling posture next
Posture is an interesting aspect of sport, which most athletes ignore, until of course they have pain. Not only does poor posture lead to pain, but it also results in a decrease in power and productivity.
You can have the most incredibly correct bike fit done but still sit on the bike badly. I see this a lot with cyclists who do not consider how they use their body.
By optimizing your bike, it simply optimizes the environment and encourages you to be in the correct position, but some effort is still needed on your part to stop sticking your neck forward and slumping in the low back.
Cyclists report to me that they have bought the most expensive bike and have paid for a proper bike fit. However, many of them ride with terrible technique in a cramped, hunched forward position. Inevitably they develop lower back pain while cycling.
Here are some things to watch out for:
Saddle too high
This will lead to either hamstring tendonitis or low back pain. Hamstrings that are too tight will pull the pelvis into posterior pelvic tilt. This will make the low back muscles over work instead of generating most of the force from the gluteal muscles and legs.
Saddle too low
As the foot goes over the top of the stroke, the knee comes up too high and the lower back is pushed backwards, into a slump. It will also mean you have poor power generation from the legs.
Pelvic Rocking
I am sure we have all cycled behind someone whose back and pelvis is swaying about as they pedal. Make sure that person is not you. Aim to keep your back and pelvis still as you pedal. The rotational movement should come from your hips and knees not your back. Though if you have weakness or poor flexibility, your back will compensate for lack of movement elsewhere. Result? Back pain!
How can I prevent back pain when I’m cycling?
Correct your posture in the office or at work
Your posture all day in the office and at work has a major impact on lower back pain cycling. Many cyclists ignore this. Cycling is a forward flexed or bent forward activity. When sitting at your desk, in your car, at the movies try not to sit slumped. Use this time to train your postural muscles. Aim to have the strength in your core and your back to sit at your desk happily with a straight back without slumping. This is an important form of endurance that will pay dividends on the bike.
If you do not have the ability to sit up straight for a couple of hours without fatigue, your back is weak.
Even if you can deadlift heavy weight. That is different exercise than maintaining postural muscles. On the bike- we need to maintain “switched on” postural muscles at a low level for many hours, not maximum weight for a few repetitions. Try to make sure when you are sitting at work and at home, you are not slumped for long periods. Over time this can lead to more significant back problems.
A strong and engaged core helps support your entire body, especially the lower back This is especially true for cycling. A strong core helps produce power. The energy that you use to create power originates from a strong core. Without this, you lose power and speed. A weak and non-engaged core allows the body to slump into a poor posture that can also lead to a sore back. Doing a regular core workout, incorporating the exercises below will help to strengthen your core.
3 Key Exercises to Eliminate low back pain when cycling
Focus on developing strength specific to cycling.
There are many exercises available to strengthen the core and the back. Strength exercises are very important for cycling.
Many cyclists see these exercises as something they “should” do.
This translates to: ‘I never do them but I know I should”
In short, yes you should.
But especially if you are experiencing lower back pain cycling, you must do them before the pain gets worse.
I will point out 3 key exercises but there are many more.
1) Plank
The old favorite. Everyone knows it, but very few do it.
Triathletes should be doing this daily for many reasons- stability here will also help your swim and run.
Do long holds. The advice I see some give where you do 3 x 15 second holds is ridiculous. If you need to start holding a plank for shorter periods of time, start there. However you should aim to increase your plank time. The fact you may be cycling for hours means you must be able to do a long plank- so aim for several holds of 2-3 minutes.
2) Deadlifts
These must be done correctly! Get your technique checked by a professional.
Deadlifts improve posture, gluteal strength and back strength.
Make sure you do not lift too heavy initially.
You can do them at home if you have lightweights. Or in the gym with a sensible weight, but make sure you are doing them right.
3) Squats
A massive favorite of pro cyclists.
Why? Because they work! Again, seek the help of a professional to make sure that your form is correct.
Don’t forget, the more leg strength and endurance you have, the less is required of your back.
