Its a no-brainer! - Keeping fit is a great way to avoid getting back pain and cycling is a great way to get fit. Cycling is undoubtedly fun AND good for you, but it can occasionally cause back pain – estimates suggest between 30-70% of us will get back pain when cycling. So what can you do if you feel that cycling increases your back pain?
The answer often lies with the bicycle itself, so follow these seven tips for getting it right so you can enjoy the benefits of keeping fit without the back ache.
Get the right type of bike
Pick a bicycle that’s specifically designed to do exactly what you want it to do. Fit for the purpose you want to use it for. There are three main types of bicycle; mountain bikes designed for off road use, racing bikes designed for speed and hybrid or town bikes which are designed for commuting or more casual riding.
Get a bicycle that’s the right size.
The correct size for a bicycle is calculated by measuring your inside leg and then multiplying it by .65 for a road bike. Different bikes need different measurements so check with your dealer.
Get the right seat-handlebar distance.
Each type of bicycle is slightly different in shape and there are key differences in areas such as the distance between saddle and handlebars - the top tube length. A greater distance between the seat and the handlebars requires you to lean further forward, changing the angle of your lower back. Women tend to need shorter top tubes then men.
Get the handlebar height right
Both mountain and racing bikes tend to have handlebars lower in height than hybrid bicycles. Too low and you may get back pain.
Get the angle of the seat right
An interesting study (1) looked at 80 frequent cyclists and discovered that 50% of them had back pain – all of them used either mountain or racing bikes. The researchers adjusted the angle of the riders’ saddles, and found that by tipping the nose of the seat down by between 10-15 degrees the riders back pain was much improved. Greater than 15 degrees caused discomfort and slipping forward off the seat. After 6 months 93% still felt a great deal better with either no pain or a significant reduction.
Get expert help
Make sure you buy a new bicycle from a reputable dealer who has the skills and experience to make sure you have the right bicycle to fit your shape and style of riding.
Test drive your bicycle
Go for a test drive! Make sure the bike feels good to use before you buy it – most good cycle shops will let you try out one or two before you decide to buy.
1. Salai M,et al. 1999, "Effect of changing the saddle angle on the incidence of low back pain in recreational bicyclists.", British Journal of Sports Medicine no. 33, pp. 398-400.
Article Source: Back Pain and Cycling – Is Your Bicycle a Pain In the Back?
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