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.