About 1 in 3 people experience back pain throughout their lives. Cyclists can sometimes experience back pain due to the position of the spine when on a bike. Furthermore cycling is extremely quad/hip flexor dominant. This means you use the muscles on the front of the leg more than muscles on the back. This causes a muscle imbalance and can lead to an anterior tilt of the pelvis.
What Symptoms Will I Feel If I Am Experiencing Back Problems?
- Centralised pain around the lower back area. This can begin as a dull ache which worsens into a sharp pain.
- Pain in the lower back as you cycle which gradually worsens
- Tightness in the lower back muscles
- Pain in the lower back when coughing or sneezing
- Pain when bending and twisting the back
- Tightness around the front of the hips
What Are The Treatment Options If I Am Suffering With Back Pain?
- Reducing the inflammation around the painful regions – This can be done through treatments such as acupuncture, EMS therapy, Ultrasound, cryotherapy. You can aid this process at home by using Ice around the painful region.
- Anti-Inflammatory medication will help in the short term however it is not a permanent fix.
- Complete rest or a large reduction in the amount of cycling completed. If you wish to maintain fitness swimming is a great low impact activity.
- Stretching the lower back muscles, quadriceps, glute, ITB & hip flexor muscles – This can also be helped through massage & vibration therapy.
- Improving the strength of your core muscles & learning to brace the core.
- Strengthening the lower back & postural muscles.
- Improve your posture when seated/cycling.
- Adjusting your saddle to a more comfortable position can help.
- Boosting your bodies healing process through eating more anti-inflammatory & anti-oxidant rich foods.
We understand that sometimes it can be difficult to diagnose an injury without any medical training. Therefore if you are unsure or just want some piece of mind please book an appointment to see an injury specialist. They will be able to correctly diagnose the problem and inform you on the appropriate steps moving forwards.
