How To Fix Back Pain Cycling

April 18, 2016 by Wade Shaddy

You’re 40 miles into a century — maybe less — when you begin to feel back pain cycling. Not exactly hell on wheels yet — more like a cramp. You’ve addressed it before. You try to ignore it but you know it could be the beginning of a long haul home. So what’s the problem? Why does it keep coming back?

Upper Back

Part of the issue with an accurate back pain diagnosis is because there are different positions or locations in your back that can cause you back pain cycling; the lower back and the upper back, and both require different approaches. People with upper back conditions often feel more comfortable in the forward-leaning position and leaning lower on the handlebars. Lumbar spinal stenosis is the condition in which most people feel better in a forward leaning position.

Lower Back

Cyclists with a low back condition feel better in a reclining position. Lumbar degenerative disc disease is a condition in which less pressure is placed on the lower back such as in a position found on a recumbent bike.

Causes of Low Back Pain Cycling

Some common denominators can come into play that can cause back pain cycling.

Back posture on the bicycle can strain the lower back, a result of the lumbar spine flexing or pulling up.
Position on the bike, with an arching back, can strain the back, especially when the bicycle is equipped with aero bars.
Rough roads can increase jarring and compression to the spine which can lead to low back pain.
Tight hamstrings can pull on and rotate the hips which thus pulls on the lower back and can cause pain.
Tight hipflexors can also cause mis-hip alignment which can also pull abnormally on the back.

Upper Back Pain Cycling

Causes of upper back pain are often caused by the position of the handlebars along with other activities outside of cycling.

Handlebars that are too far forward can cause excessive reaching constantly placing pressure on the upper back into the neck.
An overly aggressive position will bring your upper body down forcing you to rotate your head up more in order to see where you’re going. This can then place undo stress on your upper back and neck.
Sitting at a desk all day, particularly with poor posture, can cause tightness in the upper back, neck, and shoulders which can translate into pain on the bike as well if not properly stretched and fixed.

Exams and Diagnosis

When assessing back pain cycling, a broad range of possible physiological culprits should be considered. The physician or even sports therapist assessing the cyclist with back pain cycling will likely perform an exam that correlates with a common diagnosis of:

Bursitis — due to repetitive pedaling
Degenerative arthritis — particularly in older cyclists
Hyperextension of the neck — causes nerve irritation
Previous injury to the neck or spine
Tightness in other muscle groups which pull on the back.

Poor Bike Fit

Many cyclists suffer from one or more of the above issues but of all of the possible causes poor bike fit is at the top of the list. If it’s not the single biggest culprit, it could be exacerbating the underlying diagnosis.

Trained Experts

Though most cyclists can continue to train and compete through back pain cycling, the pain reduces power on the bike and overall enjoyment riding. A proper bike fit can help prevent and diagnos back pain cycling. A bike fit should be performed by nothing less than a trained expert particularly if you’re already having issues.

Bike Fit Checkup

A bike fit checkup will point out problems in the following categories:

Overall size of the bike frame and cockpit
Saddle height and position
Saddle width and pressure points
Width of handlebars
Head tube height

Cockpit Size

Some cyclists may resist losing aerodynamic advantage in favor of low back comfort…..but shortening the cockpit can alleviate many causes of back pain cycling and avoid excessive forward bend that can result in disc and spine issues.

Saddle Too High

A saddle that is too high will pull the pelvis backwards which puts tension across the lower back muscles as the hamstrings become tight and pull down on the back. The high saddle also rocks the hips at the bottom of the pedal stroke, increasing strain in the lower back muscles and ligaments.

Saddle Too Low

When your foot goes up over the top of the stroke, the knee comes up too high. The lower back is pushed backwards, first by one leg, then the other. If this is the case, look for a stiff angle on the knee which should have a relatively smoother transition from your torso to your leg at the top of your pedal stroke.

Core Strength

The muscles in your lower back back serve as a platform for powering the bicycle. If your core is weak, it creates a defective link in the chain from the shoulders to the pelvis. Overuse injuries often occur due to a lack of core strength.

What the Pros Say

Lower back pain causes the highest rate of impairment and medical attention for professional cyclists. Avoid or lessen back pain by doing what some of the pros recommend:

On The Bike Solutions

Stand up on the bike: Arch your back — it just feels good. Do it as often as you like to help alleviate a stiff, hurting back.
Stretch: Stretches keep your hamstrings and spine flexible. If you feel that you’re in trouble on the bike at any mileage, repeat the stretching exercises.
- Stretch the hamstrings and along with the back by keeping your legs straight and even on the ground, and slowly reaching toward your toes. Arching your back slightly can help stretch it as well.
- Stretch the quads and hip-flexors by gently pulling your ankle back toward your butt while balancing on your other leg. Try and keep the hips rotated back (try and push your tailbone toward the ground).
- With your hands over your head, lean to the right and then left creating a sort of “C” with your body. Keep your feet shoulder width apart.
- For the upper back, hugging your shoulders and arching your back forward can help stretch that area.
- In addition, you can pull your head down gently forward which will stretch the neck into the upper back.
- Also, alternate reaching each arm straight up over your head and arching to the opposite side stretching the side of your torso and back.
- Performing the “Eagle Arms” stretch is also very beneficial for alleviating tension in the upper back and shoulders.
Get out of the drops: Ride with your hands on the hoods or even side by side with the stem. (If you’re not behind another cyclists’s wheel.) This helps to relive pressure on your spine. Move your hands around and find the sweet spot, cruise that way for awhile.
Ride with good posture: Make a conscious effort to ensure your back is upright and in a neutral position at all times. Try to keep from swaying side to side. This typically indicates that your body is tired and you may end up with poor posture that strains your lower back.

Off Bike Help For Back Pain Cycling

Core strengthening exercises: Core muscles work together to stabilize and protect your spine. Core exercises help muscles in your pelvis, lower back and hips to work together to alleviate back pain cycling. They will also help you maintain good posture on and off the bike.
Strength training exercises: Target your major muscle groups such as squats, lunges, and pushups for all-around strength training. This helps you to avoid muscle fatigue, poor posture, and helps to increase your bone density
Warm-up and cool-down: Start slow and warm muscles up before your ride. Shoot for at least 10 minutes for both the warm-up and cool down. An extra ten minutes on either end helps to prevent strains or tears and helps to increase circulation.
Get a professional bike fit: Lots of cycle shops offer bike fittings. Make sure you’re working with a certified bike fitter that understands your experience level and that your bike fits your body and addresses any issues specific to you such as leg length discrepancies or other issues.

Avoiding Sciatica While Riding

May 5, 2015 by Guest Post

When I first entered the cycling community my main drive was the fact that I couldn’t run without feeling sciatica down my right leg. I had completed all the Orthopedic tests and MRIs and found out it was not disc related. Yet, the weakness and numbness would not subside, so I was extremely bummed that I wasn’t leading an active lifestyle. I was assessed by a physical therapist and told all my issues were being caused due to muscle tightness and muscle imbalances. Alas! An answer to my problem.

Cycling is non weight bearing exercise and really helps strengthen my muscles (hip flexor, glute maximus, and hamstrings). Slowly, I began to feel better and was able to do other activities besides cycling; such as: swimming, weight lifting and running. It is important to note that sciatica is not an actual injury rather, a catch all term for an underlying pathology. Sciatica is what alerts us to muscle tightness, muscle imbalances in our hips, disc herniation or impingement, leg length discrepancy, or piriformis syndrome. There is also about 22% of the population which have the sciatic nerve going straight through the piriformis instead of behind it. This makes one more susceptible for sciatica symptoms. If you’re experiencing sciatica and have ruled out a disc injury, then the following tips can be beneficial for resolving symptoms and causes.

SADDLE POSITION

Having the appropriate saddle position is vital for a variety of reasons. If your saddle is too low in relation to your pedals it can cause the hip muscles to be in a constant shortened position. This does not allow the piriformis, hip flexor, glute max, or glute medius to stretch out at any phase of the pedal stroke. When this happens it can lead to compression of the sciatic nerve causing numbness, tingling, and a feeling of general posterior leg tightness when riding. However, this can be fixed by visiting a certified, bike fitting specialist at your local bike shop. There are some companies like Specialized that offer courses to certify bike employees in proper fitting techniques. They use specific body landmarks, plumb lines, and goniometric measurements to ensure the bike is fitted to your needs. Once you’ve adjusted your saddle position you will see a rapid improvement in your symptoms.

It is also important during long rides to pedal off the seat once in a while to allow some blood flow into your legs. When sitting on the saddle for a long period of time, the sciatic nerve is compressed as well as surrounding blood vessels. By pedaling off the seat we relieve the nerve compression and allow an increase in circulation. This can also be accomplished by unclipping one leg at a time and shaking it out to increase blood flow.

MUSCLE TIGHTNESS

If the hamstrings, glute maximus, hip flexor, or specifically the piriformis is tight it can choke the sciatic nerve and cause this nagging pain. It can also cause improper rotation of the hips, which aggravate the sciatic nerve. It is imperative we stretch these muscles before and after riding. These muscles should be stretched ideally 3 times for 20-30 seconds multiple times a day. Using a stretch out strap (pictured below) is beneficial in getting a good hamstring stretch. Below I’ve demonstrated some great stretches for the glute maximus, hip flexor, and piriformis.

Piriformis and Glute Max Stretch. Can also be done on floor.

If after stretching these muscles the symptoms are not resolved, there may be some scar tissue forming in the area and ART massage would be indicated. Although painful, ART will help in breaking up any adhesions in the piriformis which are restricting the normal function of the sciatic nerve. There can also be a leg length discrepancy caused by tight hip muscles which can be released with manual therapy. If the leg length discrepancy is congenital, then a heel lift with the necessary measurements can be inserted into your cleat.

MUSCLE IMBALANCES

Sciatica can also be caused due to muscle imbalances in the hip area which cause the piriformis and hamstrings to work harder in an effort to compensate for areas of weaknesses. This can be corrected by completing the exercises listed in 7 exercises to treat and cure IT band syndrome. It can also be addressed by adding squats, walking lunges, reverse lunges, single leg dead lift, and hip abduction to your workout regime, twice a week. By strengthening these hip muscles it will correct compensation patterns and release the tension in the hamstring and piriformis caused by overworking them. In turn, the sciatic nerve is relieved from compression.

In following these tips the causes for sciatica can be resolved and you can return to riding pain free.

Written by: Dyani Herrera

Hip Rehab Program for Cyclists

Looking for a program that will help you address the muscle imbalance that is likely causing your sciatica? Look no further than Dynamic Cyclist. This comprehensive resource addresses the most common muscle imbalances and adaptive muscle shortening that lead to pain and reduced performance on the bike. With just 15 minutes a day, you can follow along with the video programs to alleviate tension and improve posture, so you can ride pain free and reach your full potential on the bike. Try out their 6 Week Functional Rehab Program and experience the results for yourself. Click here to try 7 days free!

Lower Back Pain Cycling – Causes and Solutions

December 17, 2013 by Lee Agur

Lower back pain cycling can be caused by a multitude of reasons. The more common causes and solutions are listed below, fix the problem before it gets out of control and stops you completely.

Bike Fit

Many people do not like to spend money on one of the most important areas of cycling… Bike fit. A proper bike fit will save you from serious amounts of pain and frustration along with delivering more power to the pedals and a more comfortable ride. It is all too common for a cyclist to be too stretched out on a bike or too low.

Try shortening the stem or raising your bars. Ultimately, a professional bike fit is well worth the cost.

Weak Core

Many of us cyclists have very strong legs but have spaghetti like cores. I have always tried to build myself like a pyramid (stronger base, relatively weaker upper body) however, if your core is too weak then your legs have no platform to push off of. With a weak core power will not be transferred into the pedals, but rather be lost in your flexing torso, eventually resulting in a very fatigued and overworked back that may spasm. Riding with a weak core is like riding a cracked frame.

If you have lower back pain cycling often times the fix is core strengthening exercises.

Flexibility

Flexibility is another culprit when it come to a sore back while cycling. My problem is that I have very tight hamstrings which pulls my pelvis out of alignment during each pedal stroke causing my lower back to scream after doing the work other larger muscles should be doing. Tight quads and backs also contribute to back pain.

Find out what your limiter is and stretch it out.

Posture

Back pain is a result of all of the stress put on your back. Posture may be the most significant factor in the average cyclist. Many of us spend far too much time sitting in chairs with little to no back support causing our backs to round and stress. When we are not sitting we are walking hunched over or lifting things with a rounded back. It is important to keep an arched back and stay very focused on maintaining proper posture.

Purchase some back support for your chair or roll your back on a foam roller to “reset” your back to normal. (I do this a minimum of once a day… I am borderline obsessed with foam rollers)

Leg Length Discrepancy

I believe most people over diagnose leg length discrepancies. Find a quick test in knee pain cycling – causes and solutions post to see if you have a different leg lengths. Bike fitters will try and shim cleats for a discrepancy greater than 6mm; however, I find that some days my left leg is shorter and other days my right leg is shorter.

Test them over time and if one is continually shorter than the other then add the shims.

Riding Style

Even riding style can cause lower back pain. If you like to push a large gear then that can put unnecessary strain on your back, especially while climbing up a hill.

Try spinning instead of grinding, also get out of the saddle once in a while and stretch out your back.

Serious Issues

If you have a herniated disk no amount of core work outs, stretching or bike fit changes is going to help, go see a doctor.

Lower Back Pain Cycling

I purchased a great book called Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence by Eric Goodman. The book teaches you proper movement patterns by strengthening the posterior chain to maximize power, flexibility and endurance. If you have back pain it is imperative that you remain vigilant to cure the problem. This book keeps what is important top of mind.