Cycling is one of the safest, popular, and effective forms of fitness, transportation, and competitive sport. But lots of cyclists experience back pain and neck pain after long rides. Wrong posture, a wrong set-up of the bicycle and repeated motion can trigger the cycling related pain that will have an effect on your performance and enjoyment. However, with the appropriate approach and support from chiropractors, cyclists can minimize discomfort and continue to ride strong.
Why Cyclists Experience Back and Neck Pain
Cyclists can easily spend hours in a hunched-over position. This position will cause strain on your spinal, shoulder and neck muscles. Bicycle related pain is often caused by:
- Poor bike fit – Saddle height, reach to the handlebars and frame size may contribute to poor posture.
- Weak core muscles — A weak core can put more pressure on the lower back.
- Extended posturing – Staying in one position for extended periods stiffens up the upper back and neck.
- Repetitive strain – Cycling for extended/long periods without stretching and strengthening can worsen imbalances.
Prevent Cycling Pain with Chiropractic care.
1. Ensure Proper Bicycle Fit
Comfort and injury prevention only through a professional bike fit. Chiropractors often recommend:
- Setting the height of your saddle so that it’s not too high or low.
- Making sure that the handlebars are not too low, as it causes neck and shoulders pain.
- Keeping your back as straight as possible to decrease the stress on lower back.
2. Strengthen Core Muscles
You will need a firm core to support the back and prevent slouching on long rides. Simple, uncomplicated suspension exercises like planks, bridges, and bird dogs can be very effective for improving spinal stability and back pain.
3. Stretch Before and After Rides
Stretching before you start biking and after your ride can also help alleviate tight muscles. Focus on:
- Hip flexors and hamstrings against lower back pain.
- Neck and shoulder stretches to help counter the forward posturing from sitting all day.
4. Maintain with Chiropractic Care
Routine chiropractic care can detect spinal deviations and prevent further misalignments. With Chiropractic adjustments, or soft tissue therapy, including posture advice, it can help to:
- Alleviate pain in the back and neck
- Enhance flexibility and performance
- Prevent long-term cycling injuries
5. Listen to Your Body
If pain still lingers, don’t ignore it. Chiropractic is also known for preventing small aches from turning into major injuries.
Ride Pain-Free with Prevention
You don’t have to put up with back pain or neck pain to enjoy cycling. Cyclists can look forward to a future on two wheels with fewer aches and greater gains by combining proper bike adjustments, core strengthening, stretching, and chiropractic care. Prevention is key — take care of your spine, and you’ll be able to keep pedaling strong.
