Are you struggling with lower back pain when cycling? If so, you’re not alone. Back pain affects many riders, from road cyclists to mountain bikers. It’s commonly felt as stiffness and discomfort that intensifies as the ride continues. And the pain can persist even once you’re off the bike, making it hard to stand straight, sit upright or even affecting your sleep.
What causes lower back pain in cyclists?
If you are suffering lower back pain as a result of riding your bike, there may be a number of different reasons. Sometimes it’s a combination of all or some of them.
Let’s look at a few common causes of this pain, seen often in our clinics.
Poor conditioning and strength
Osteopath Tom Ward sees many athletes, including cyclists, in our Surry clinic. He explains the structure of the lower back as a cylinder of connective tissue including muscles, tendons and ligaments, which surrounds the lumbar spine. This structure is known as the core and its job is to support the spine, maintain optimum posture.
When a rider bends over and forwards to grip a handlebar, static flexion in the lower back can start to cause pain. This is because, in this position, the spine is held at an open position and is therefore more vulnerable to injury.
A rider’s lower back also absorbs the constant changes in vibration and tilt from the saddle. The core muscles grow fatigued and stiff. This in turn can be exacerbated by a sedentary posture at work.
Cyclists’ thigh muscles are often well developed and strong, however, it’s important to balance this throughout the body. Tom recommends exercises to support the strength and flexibility of the hamstrings and hip flexors, as well as the core abdominal muscles. Too much tightness in the muscles of one part of a rider’s lower body can affect pelvic position while in the saddle, delivering an extra strain on the muscles around the lower back.
All-round physical training is important to support the force generated by the legs – if a rider has weak abdominal muscles, the back will flex too much as he or she pedals. Muscles like the glute medius, in the buttocks, need to be strong in order to deliver the necessary force and power to the pedals, rather than leaving that work to the back muscles.
If you’ve had a crash, remember to invest money not just in a new bike, but in getting your alignment checked out. Although you might not immediately notice pain, any twist in the pelvis can create muscle imbalances which in turn impact your lower back.
If you’ve had a crash, remember to invest money not just in a new bike, but in getting your alignment checked out. Although you might not immediately notice pain, any twist in the pelvis can create muscle imbalances which in turn impact your lower back.
Bike fit
Getting the right size bike, and adapting your existing bike, is very important for riding in comfort. Get advice from the shop when buying or thinking about adjusting saddle height, handlebars, and even cleats. Our osteopaths and physiotherapists can also advise on this aspect.
Cycling style
It’s important not to ride in too high a gear or do too many hill climbs before you’re ready. Doing this will tire the muscles in your buttocks and hamstrings, causing pain and extra strain on the lower back.
If you’re a road rider, consider changing position on the drop handlebars regularly – riding in a low drop position for long periods of time will strain your back and neck muscles.
Adopt a habit of standing out of the saddle regularly on longer rides, stretching your back.
Carrying a load? It’s best to use panniers so your bike takes the load, rather than your back. But if you do use a backpack, make sure it’s not too big or heavy to avoid straining your lower and upper back while riding.
Get advice from our osteopaths
Our osteopath Tom Ward specialises in treating athletes and sportspeople, and supporting them with exercise rehabilitation. If you’re a cyclist with lower back pain, make an appointment with Tom at our Surrey clinic.
