If you have experienced Lower Back Pain on the bike, you know it can be seriously debilitating both on and off the bike.
The position the body is put in for long periods of time on the bike, causes excessive flexion of the lumbar spine region of the back. This fixed body position can be a leading contributor to Lower Back Pain.
Bike fit, or lack thereof it, is also a common reason back pain can occur in the lumbar region of the spine. Bike fits that are very aggressive or not quite right are often main culprits in this development of pain. Reduced flexibility and tight hamstrings are another common contributor.
What can you do?
Get a bike fit from an experienced bike fit professional, and just because they tell you they are good, it isn’t always the case (no matter how many bells, whistles and lasers they have), ask around in the local cycling community, and also look for experience, and an understanding of common cycling related injuries.
Core strength, or core stability is a word that gets used commonly in the health and fitness industry world. What is it, how is it related to cycling and how can it help prevent and manage Lower Back Pain? Well it’s not about bulking up in the gym or guzzling down protein shakes. Our core includes our abdominals, obliques and muscles around the spine. It is an integral part of cycling, with the core keeping the body stable on the saddle, while the lower body puts the power through the pedals, the core helps transfer it more efficiently. For cyclists, lower back pain is one of the most common problems that they are likely to encounter, and a weak core will only aggravate it.
There are numerous exercises to improve your core strength as a cyclist. Some of the most common can include planks, side planks, kneeling supermans, and dead bugs to name a few. Getting a qualified health or exercise professional who understands your individual needs and requirements can be a great way to help improve your core strength.
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All the best, from the eurocyletours team.
Note: This is not individualised training advice, and all athletes should consult with an exercise or medical expert about their specific health needs.