Beginner's Pain
Expect soreness while your muscles adjust to the demands of cycling. Your back may not be use to holding a forward posture and may simply need time to strengthen.
Chronic Pain
Cycling may aggravate chronic back pain. Consider a bike with an upright position or a recumbent to keep strain off your back.
Incorrect Sizing
Riding a bike that is either too small or too large can strain your back by forcing your body to either compress or over-extend between the saddle and handlebars.
Fit Adjustments
Small changes to your bike can improve its fit and keep your back comfortable. For example, you can change the length of your stem to adjust your reach to the handlebars.
Strength Training
Add strength training to your exercise routine to build your core muscles. Strong abdominal muscles stabilize your back and help hold your forward posture as you ride.
Stretching
Stretch after every ride. Add specific back stretches, such as the lower trunk rotation, to keep your back loose after a ride.
Article Written By Kathrine Cole
Kathrine Cole is a professional outdoor educator. She teaches rock climbing, backpacking, cycling, and bike maintenance classes. She is a graduate of the National Outdoor Leadership School, a Wilderness First Responder, and a Leave No Trace Trainer.
