Poor riding posture
As much as hunching over the handlebars is inevitable, you can make it more comfortable for your lower back when you ride with a good posture. Bending too far forward or arching the back excessively while cycling can lead to overloading the lumbar spine which leads to pain. Poor bike setup is one of the main causes for this, especially in the following three areas.
Incorrect saddle height – If the saddle is too high or low, it can strain the lower back by forcing the rider to overreach or overextend.
Wrong handlebar position – Handlebars that are too low or too far forward can cause the cyclist to bend excessively at the lower back.
Inappropriate frame size – Riding a bike that doesn’t match your body size can result in awkward postures, putting unnecessary pressure on the lower back.
Prolonged time in aero position
Triathletes and time-trialists know that getting your elbows into the aerobars creates a whole new challenge for your lower back. Spending long periods of time in this position creates muscle tightness and stiffness in the lower back, especially if you’re new to riding in an aero position. The lack of movement also reduces circulation, increasing the discomfort. Depending on the severity of the issue, you can experience two types of pain as a result of your aero position.
Muscle strain or fatigue – This type of pain is often described as a dull ache or soreness in the muscles on either side of the spine, in the lumbar region. It may worsen after a long ride or toward the end of a ride as muscles become fatigued. The pain can also intensify after sitting for long periods or bending forward.
Facet joint irritation – This pain is usually sharp and localised, particularly when arching the back or extending the spine (when standing up on the bike). It is localised on the sides of the spine, at the level of the facet joints, the joints that connect the vertebrae. It can also manifest as stiffness in the lower back, especially after rides.
Muscle weakness or tightness
Core muscle weakness – A weak core places additional strain on the lower back, as the muscles in this region must compensate to maintain stability. This typically becomes worse during long rides when the core gets fatigued and the lower back has to take over even more load.
Tight hamstrings and hip flexors – Tightness in these regions pulls on the pelvis, causing the lower back to work to compensate to maintain the optimal position of the pelvis. This imbalance places more strain on the lumbar spine.
Sitting at a desk
Sitting a lot during the day is another very common reason why cyclists get lower back pain. Sure, we are going beyond cycling here but since many cyclists have sedentary jobs and there’s a lot of sitting during cycling itself, it’s important to pay attention to this. The more sitting you do throughout the day, especially when you’re slouched behind a desk, puts more strain on your lower back.
How to prevent and manage lower back pain as a cyclist
If you experience lower back pain while riding or after rides, here are four best practices that will help you deal with the pain and prevent it in the future.
Proper bike fit: Make sure your saddle and handlebar positions are fitted to your body size and riding style.
Strength and flexibility: Make sure to include core strengthening exercises and stretches for your hamstrings and hip flexors in your regular resistance training.
Posture: Think about your posture while riding, try to maintain a neutral spine position. Avoid rounding your back and hunching over the handlebars. Engage your core muscles to support your posture.
Desk setup: Invest in a good chair and set your work desk so that it supports a good sitting posture. Consider getting a standing desk if possible, changing positions throughout the day is the best way to spread the load away from your lower back towards other muscle groups.
If you’re unable to improve the lower back pain on your own, you may be dealing with a more complex issue. Talk to a medical professional and ask for a proper evaluation and treatment plan.
