On the bike with back pain

Back pain and cycling, is that possible? Yes, it is even recommended, because it provides pain relief, but only if you follow a few things.

Bei Rückenschmerzen tendieren viele Menschen dazu, sich zu schonen und den Sport zu pausieren. Doch dies ist meistens kontraproduktiv und die Schmerzen können dadurch sogar verstärkt werden. Denn häufig sind verspannte Rückenmuskeln der Grund für die Schmerzen und die Inaktivität verstärkt diesen Zustand. Um den Teufelskreis zu durchbrechen hilft Bewegung.

Often people with back pain are recommended to ride a bike because it relieves the spine and so it is not exposed to violent shocks, as is the case, for example, when jogging. How is it then that cyclists in particular often suffer from back pain?

Back pain in cycling

The cause of the pain is actually often due to a non-ergonomic posture on the bike. For example, if the frame is too large for the body proportions, the rider has to bend very far forward and this can cause tension in the lumbar region. The type of saddle and the saddle angle set can also trigger pain.

Set bike correctly

To avoid pain, the hips and buttocks should not slide back and forth when pedaling. For most athletes, horizontally adjusted bike saddles work best, but it’s worth experimenting with the angle of the saddle as well. Also, the height of the steering wheel is an adjusting screw that must be properly adjusted. The handlebars should be adjusted to allow a comfortable and upright position with the elbows slightly bent.

Weak trunk muscles

Another common reason for back pain while cycling is weak back and abdominal muscles. Specific exercises for the deep muscles that stabilize and strengthen the back are then the solution to the problem.

Tipps bei akuten Schmerzen

Select a suitable substrate:

In case of acute back pain, unpaved routes should be avoided and concrete routes should be chosen if possible. In this way, the shocks and vibrations can be kept as low as possible.

Avoid slope:

You should also avoid inclines. If they cannot be avoided, stand up when pedaling uphill.

Veloergometer as an alternative:

If the pain is too severe for cycling, training on a bicycle ergometer is a good alternative because it allows you to sit upright.

Treatment with heat:

Warm pads or a warm bath are also soothing and can provide relief.

Therapeutic help:

Auch eine Massage  oder Akkupunktur zur Schmerzlinderung oder die Physiotherapie zur Schmerzlinderung und Muskelaufbau sind hilfreich.

When to see the doctor?

If the back pain increases steadily or does not improve after two weeks, the problem should be discussed with a doctor. Because it could also be an injury or a structural problem.

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