Lower Back Pain in Cyclists: Part 2

Part two of lower back pain in cyclists is all about exploring the various ways you can strengthen and stabilise in order to lower your risk of developing low back pain while cycling.

As discussed in the last blog, there are certain risk factors which make a person more susceptible to getting low back pain while cycling. Today, we will discuss some intrinsic risk factors to do with your own body, and ways to decrease them long-term. Outlined below:

Muscular:

Let’s start off thinking about muscular strength and stability. Strong trunk and hip stabilisers are important factors to think of when trying to prevent low back pain in cycling. The greater the endurance of these stabilisers, the less likely they will fatigue. This fatigue can cause increased tensile stress through the spinal ligaments as the muscles are unable to take the load.

Some simple core and hip stability exercises are shown below.

Leg lowers 

Superman (in 4 point kneeling)

Bridging

Side Lying Clams

With all exercises, don’t forget to engage your core muscles before starting the exercise. Perform these exercises 4-5 times per week for optimum stability. Do not perform these exercises if they are painful, make sure you contact your physio. Challenge yourself!

Flexibility:

During cycling we are in an overall flexed position. Prolonged and sustained contraction of muscles can lead to tightness and pain. To combat this, here are some easy stretches you can do at home to help negate this effect:

Hip flexor stretch

Cobra

Lumbar twist

Moral of the story is, stay away from the excessive bend! With such a high number of low back injuries in cyclists it’s in your best interest to maintain a healthy spine. If you are experiencing lower back issues when cycling, or if you have any further questions, you can book in with our in house Physio Joel Laing HERE.

Written by Physiotherapist Kristin Cameron | Absolute Health & Performance- Physiotherapy Services Melbourne CBD.