How to Avoid Back Pain While Cycling: Expert Tips for a Better Bike Fit

 

Back pain is a common issue many cyclists face, whether you’re a casual rider or a seasoned pro. The good news is that with the right bike fit and adjustments, you can significantly reduce or even eliminate this discomfort. In this guide, we’ll explore tips from Phil Burt, a former physio for British Cycling and Team Sky, who now specializes in bike fit and ergonomics.

Recognize the Source of Your Back Pain

Before jumping into solutions, it’s crucial to understand whether cycling is causing your back pain or if it’s an existing issue being exacerbated by riding. If you experience back pain in your daily life outside of cycling, consult a doctor or physio to address those issues first. If the pain is primarily during or after cycling, the problem likely lies with your bike fit or riding position.

Why Cycling Can Lead to Back Pain

Unlike high-impact activities like running, cycling doesn’t involve jarring forces on your back. However, being in a fixed position for extended periods can strain your lower (lumbar) spine. If your back pain starts early in a ride (before two hours), something with your bike setup might be off.

Normal post-ride stiffness is expected, especially after long or intense rides, but if the pain lingers for 24-48 hours, it could indicate a more significant issue.

Key Areas to Adjust to Reduce Back Pain

  1. Saddle Position

    • The saddle height and position are crucial as they affect your entire posture on the bike. A saddle that’s too high or too far back can increase strain on your lower back. Additionally, a saddle that’s tilted upwards can prevent your pelvis from rotating forward, forcing your lower back to bend more.
  2. Handlebar Height and Reach

    • Stretching too far forward or having handlebars too low can cause back pain. Raising your handlebars by flipping your stem or adjusting its height can help. Bringing the bars closer with a shorter stem or choosing handlebars with less reach can also reduce strain on your back.
  3. Saddle Tilt

    • A flat or slightly nose-down saddle helps your pelvis rotate forward, reducing the need for your lower back to overcompensate. Ensure the tilt is correct to avoid unnecessary lumbar strain.
  4. Handlebar Width

    • Wider handlebars can increase your reach and cause your back to bend more. In some cases, overly wide bars can also stress your upper back. Shoulder-width bars might be a better option to reduce discomfort.

Additional Equipment Considerations

  • Saddle Width: A saddle that’s too narrow can cause constant shifting, leading to lower back pain. Ensure the saddle width supports your pelvis properly.
  • Crank Length: Too long a crank can compress your hips, pulling on your lower back muscles. A shorter crank length may help alleviate this problem without sacrificing performance.
  • Tire Width: Wider tires can absorb more vibrations from the road, reducing the impact on your back.

Conclusion: Make Changes Gradually

Phil Burt emphasizes the importance of making one adjustment at a time. This way, you can pinpoint the exact cause of your discomfort without compromising other aspects of your riding position. Start with your saddle, then move to the handlebars, and make incremental changes to the bike components. Lastly, give your body time to adapt to new demands if you’ve recently increased your mileage or switched terrains.

By following these expert tips, you can minimize back pain and enjoy longer, more comfortable rides.

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