Answered by SecondMedic Expert
Orthopedic Surgeon · Back Pain and Spinal Surgery
The most important way to prevent backache due to biking is to ensure proper bike fit. This involves making sure your seat height, handlebar reach and angle, stem length and crankset are all in the right place for you. Having a professional bike fit can help you make sure your setup is optimized for comfort and power-transfer, reducing discomfort during rides.
Another key factor in preventing backache from cycling is good posture. Sitting more upright when riding will reduce the strain on the lower back. Additionally, shifting your body around on the seat regularly helps keep muscles loose by distributing pressure across different parts of the body instead of creating stress points that become sore later on.
Other preventative measures include: using padded shorts or an ergonomic saddle; strengthening core muscles through exercises like planks, crunches and bridges; improving overall flexibility with stretches such as those mentioned in this article; massage therapy to alleviate any knots or tight spots; staying hydrated before/during/after rides; fuelling appropriately with balanced meals beforehand; taking frequent breaks from riding when necessary; making sure adjustments are done properly (when possible); being mindful of how long one has spent seated after each ride as sitting for too long can cause post-ride aches and pains as well! Doing these things can drastically reduce discomfort associated with cyclist’s lower back pain - it may take some time but eventually your body will thank you for it!
