Cyclist's Back
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Description[edit | edit source]
Compared to many sports, cycling is one with a relatively low injury rate (crashes and collisions apart) however cyclists do need to take care of their backs. Probably the most common complaint from cyclists is about pain in the back. The hunched over position on a road bike often takes its toll on the back. Low back pain is reported by more that 50% of cyclists.[1]
Why do cyclists get low back pain[edit | edit source]
Poor Bike Fit eg 1. incorrect saddle height, uneven saddle 2.Knee less than 25% bend at the end of the stroke forcing cyclist to rock there pelvis side to side to get sufficient power at bottom of stroke. 3. Handlebars to far forward causing cyclist to over stretch the low back. 4. Too much hip flexion, flexing lower back and causing core abdominal muscles to be in a poor position to work efficiently. A longer crank may be needed.[2]
Back posture on the bicycle can strain the lower back (lumbar spine flexed) so a long time in the saddle can take its toll on the back.
Using big gears ie too slow cadence. Look for a cadence of 90 RPM. Extra stress at a lower cadence puts more stress on your back muscles.
Insufficient length of hamstrings, causing pulling on the pelvis and rotating the spine into flexion.
Insufficient core muscle strength putting more stress on the lower back.[3]
Position on the bicycle, with the neck arching back, can strain the neck and upper back, particularly so for cyclists with aerodynamic bars
Bumpy terrain increases jarring and compression to the spine, which can lead to back pain
Clinical Presentation[edit | edit source]
Cyclists often present with low back pain. It may be after a long session in the saddle, or after a long break from cycling.
Resources[edit | edit source]
add appropriate resources here, including text links or content demonstrating the intervention or technique
References[edit | edit source]
- ↑ Streisfeld GM, Bartoszek C, Creran E, Inge B, McShane MD, Johnston T. Relationship between body positioning, muscle activity, and spinal kinematics in cyclists with and without low back pain: a systematic review. Sports health. 2017 Jan;9(1):75-9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315261/ (accessed 23.8.2019)
- ↑ Bike Fit Advisor. Back Pain on the Bike // beyond "the bars are too low" Available from: https://www.youtube.com/watch?v=LszLxRZD8BU (last accessed 24.8.2019)
- ↑ Global Cycle Network. How to prevent lower back pain. Available from: https://www.youtube.com/watch?v=FAwwutF11Qg (last accessed 24.8.2019)
