21 Jun Back pain care and advice for cyclists
Whether you cycle competitively, cycle to work or just get on your bike for the enjoyment of it, it’s an excellent way to keep in shape.
Not only does cycling give your cardiovascular system a complete workout but it’s a cheap and easy way to get from A to B.
However, it’s no fun if your back hurts.
Here therefore, are some simple things you can do to make sure your back doesn’t become a ‘pain in the neck’:
Bike set up
Whether you have a road bike or mountain bike, it should be set up so that it fits you, not the other way around. Make sure your bike is the right size for you and not too long. Raise the handlebars so that you are riding more upright. If you don’t do this, you are opening yourself up to all manner of aches and pains, especially in the back.
Check your posture
Make sure you maintain a proper posture while riding. Always arch your back like a bridge instead of allowing it to sag downward between your shoulders and hips. This way, when you hit a bump, your back will safely arch a bit more. When your posture is bad, if you encounter a bump in the road your back will bow even more inward, resulting in lower back pain.
Strengthen your core
Having well-conditioned abdominal and back muscles will help to support your upper body while riding and also minimize excessive swaying. You can incorporate core strengthening exercises such as abdominal crunches, planks or abdominal presses into your exercise routine. Pilates is also a great way to strengthen your core muscles.
Book yourself a massage
Treating yourself to a professional massage after a hard day’s cycling can do wonders for sore muscles and back pain. Hands on at Work massage prices start at just £25 for 30 minute appointment, which means they’re affordable too.
Find out more
To find out more about massage options (including home and workplace visits) please contact us on 07989 367669 or email firstname.lastname@example.org