Cycling; how to avoid back and neck pain!

Due to the current circumstances, outdoor physical activity has been limited to once a day - and I have noticed for a lot of us we have used this opportunity to dust off and take the bikes out for a well earned ride, I am no exception! I was currently due to be embarking on a bike ride over the Pennine Way and Great North Trail for 3 days, however this is now delayed until October. Whilst training for this however I have noticed some problems as I’ve looked to increase the miles, primarily in the form of neck and back pain. Now this has been kept at bay by Chiropractic sessions and sports massage therapy, but as you will know I am always one for prevention over cure.

It also intrigued me recently at a Rough Riders Event to see how many cyclists have suffered with chronic bouts of neck and low back pain. With the common findings including:

• Loss of normal range of motion in the neck and low back.

• Tight and tense muscles in neck, mid back and low back.

• Shoulder pain.

• Knee pain.

• Unresolved injuries and pain from bike incidents and falls.

With these factors in mind, lets look at where the problem can occur.

1.           Check your posture

The obvious answer is to blame the bike, however while bike set up is very important and should be the first port of call when addressing back pain, cycling research has suggested a bigger culprit. Cyclists suffering with chronic lower back pain were studied, and it was found they struggled with impaired spinal movement patterns while cycling. They also found that posture on the bike was hugely important to this and the riders with chronic low back pain tended to ride with more flexion in the lower lumbar spine. They also tended to experience a steady increase in pain over a two-hour period compared to cyclists with no pain.

It’s important to note that this may not be the only time where these impaired spinal-movement patterns are being created. A large number of you will likely have desk jobs during the week, and slumping at your desk can also cause these imbalances and therefore lead to issues on the bike. The best bet to counteract this is make sure your work space is as optimal as possible - with the chair, desk and computer all being in the best position. A sit-stand desk is also a good idea to counteract this.

2.           Increase your cadence

If you’re constantly using big gears, you could be overworking your muscles — including those in the lower back and hips. Once they become fatigued; stiffness and pain could result while you’re on the bike.

While it’ll cause you to change your riding style, using a higher cadence could solve this issue. Instead of riding in the 65–80 RPM range, try riding at 90 RPM or higher. This will work your cardiovascular system more and allow you to keep your power output the same while placing less stress on your muscles.

3.           Increase your mileage slowly

Now in my case this is definitely a large cause for my back and neck pain, having dramatically increased my miles over the last week. This has not allowed my muscles to adapt to more mileage and has increased the risk of overuse injuries.

4.           Improve core strength and mobility.

Core stability is hugely important, and a more stable core allows for a larger energy output from your legs and prevents compensation from the lumbar spine. Having seen a number of cyclists while being chiropractor, there are a few consistent problems that I have noticed. Tight quads, IT band and hamstrings are common places for the lower limbs. In the upper limbs the pecs and neck, the upper traps and shoulders can all be prone to increased tension. To combat this it’s worth having a routine of foam rolling and stretching as well as getting regular massage on these muscles - this in turn can make a huge difference to the tension and ultimately decrease pain.

Pain can take away the enjoyment of cycling - but this doesn’t have to be the case! If would like an assessment we offer a free 10 minute spine check to see if chiropractic care and sports massage may be able to help you. We also tailor make corrective exercises and stretching to get you back to your best again.

Be safe and remember to keep your distance!

• Chris