{"id":168067,"date":"2022-09-14T13:45:00","date_gmt":"2022-09-14T13:45:00","guid":{"rendered":"https:\/\/ibelieveinyou.ch\/magazine\/2022\/09\/14\/on-the-bike-with-back-pain\/"},"modified":"2024-01-10T13:51:11","modified_gmt":"2024-01-10T12:51:11","slug":"on-the-bike-with-back-pain","status":"publish","type":"post","link":"https:\/\/ibelieveinyou.ch\/magazine\/en\/on-the-bike-with-back-pain\/","title":{"rendered":"On the bike with back pain"},"content":{"rendered":"
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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<\/em>.<\/p>\n\n

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Cornelia Caviglia<\/strong><\/p>\n\n\n\n

Cornelia Caviglia, Physiotherapeutin MSc und Sportphysiotherapeutin ESP, Medbase Z\u00fcrich L\u00f6wenstrasse<\/a>, und Qualit\u00e4tsverantwortliche bei der Medbase Gruppe<\/a>.<\/p>\n\n\n\n

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Bei\u00a0R\u00fcckenschmerzen<\/a>\u00a0tendieren viele Menschen dazu, sich zu schonen und den Sport zu pausieren. Doch dies ist meistens kontraproduktiv und die Schmerzen<\/a> k\u00f6nnen dadurch sogar verst\u00e4rkt werden. Denn h\u00e4ufig sind verspannte R\u00fcckenmuskeln der Grund f\u00fcr die Schmerzen und die Inaktivit\u00e4t verst\u00e4rkt diesen Zustand. Um den Teufelskreis zu durchbrechen hilft Bewegung.<\/p>\n\n

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<\/a>. How is it then that cyclists in particular often suffer from back pain?<\/p>\n\n

Back pain in cycling<\/h2>\n\n

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.<\/p>\n\n

Set bike correctly<\/h2>\n\n

To avoid pain<\/a>, 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.<\/p>\n\n

Weak trunk muscles<\/h2>\n\n

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.<\/p>\n\n

Trainingsberatung bei Medbase<\/h2>

Die Sportwissenschaftler\/-innen und Sport\u00e4rzte\/-\u00e4rztinnen von Medbase \u00fcberpr\u00fcfen Deinen Leistungsstand mit einem Ausdauertest. Darauf aufbauend erkl\u00e4ren sie Dir anschaulich und unkompliziert, wie Du Dein Training optimal gestalten und dosieren kannst.Jetzt Buchen<\/a><\/p><\/div><\/div><\/div>\n\n

Tipps bei akuten Schmerzen<\/strong><\/h2>\n\n

Select a suitable substrate:<\/strong><\/h4>\n\n

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.<\/p>\n\n

Avoid slope:<\/strong><\/h4>\n\n

You should also avoid inclines. If they cannot be avoided, stand up when pedaling uphill.<\/p>\n\n

Veloergometer as an alternative:<\/strong><\/h4>\n\n

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

Treatment with heat<\/strong>:<\/h4>\n\n

Warm pads or a warm bath are also soothing and can provide relief.<\/p>\n\n

Therapeutic help:<\/strong><\/h4>\n\n

Auch\u00a0eine\u00a0Massage\u00a0<\/a>\u00a0oder\u00a0Akkupunktur<\/a>\u00a0zur Schmerzlinderung oder die\u00a0Physiotherapie<\/a>\u00a0zur Schmerzlinderung und Muskelaufbau<\/a> sind hilfreich.<\/p>\n\n

When to see the doctor?<\/strong><\/h4>\n\n

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

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Wer ist Medbase?<\/h3>\n\n\n\n

Medbase ist das gr\u00f6sste multidisziplin\u00e4re\u00a0sportmedizinische Netzwerk der Schweiz und bietet spezialisierte sportmedizinische Dienstleistungen f\u00fcr Athletinnen und Athleten, Vereine und Sportverb\u00e4nde aller Aktivit\u00e4tsstufen in den Bereichen Sportmedizin, Sportphysiotherapie, Leistungsdiagnostik und Trainingsberatung.<\/p>\n\n\n\n

www.medbase.ch\/sport\/<\/a><\/p>\n\n\n\n

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