Cyclist's Back

Original Editor - lucinda hampton Top Contributors - Lucinda hampton, Kim Jackson, Tony Lowe, Rachael Lowe and Chrysolite Jyothi Kommu

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Original Editor - Your name will be added here if you created the original content for this page.

Top Contributors - Lucinda hampton, Kim Jackson, Tony Lowe, Rachael Lowe and Chrysolite Jyothi Kommu  

Description

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. Lower back pain causes the highest rates of functional impairment and medical attention amongst cycling overuse injuries. A 2010 article noting that future efforts to prevent overuse injuries in competitive cyclists should focus on lower back pain and anterior knee pain.

Why do cyclists get low back pain

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.

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.

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

Length of cycling done weekly. A 20110 study found that a significant difference existed between self-reported km cycled per week and LBP in recreational cyclists. Those cyclists who reported riding an average of 160 km or more per week were significantly more likely ( 3.6 times more likely) to report LBP than those who rode less km.

Physiotherapy for Cyclists Back Pain

A good analysis of the cyclist needs to be taken both on and of the bike.

Bike fit should be examined

Spinal assessment should be undertaken

Muscle lengths and power should be assessed in major muscles involved in cycling ie quads, hamstrings, gluteals, lumber spine muscles, core muscles, upper limb, neck muscles if involved also. Muscle stretches and strengthening exercises given as needed. The links will give a guide to stretches. A 2017 systematic review found that core muscle activation imbalances, back extensor endurance deficits, and increased lumbar flexion while cycling were found to be present in cyclists with low back pain. These issues need be addressed as does the critical element that may be causing these problems, that should have been evident in the therapists analysis.

add appropriate resources here, including text links or content demonstrating the intervention or technique