By Puneet Aggarwal, MD
Unfortunately, many avid cyclists experience back pain simply due to the nature of the sport: sitting hunched over handlebars for extended periods of time certainly doesn’t do a cyclist’s back any favors. For long-term health, cyclists need to work just as hard off their bikes as they do while they’re on them.
“There isn’t a whole lot you can do while you’re on a bike,” said Puneet Aggarwal, MD of Physical Medicine and Rehabilitation. “Usually cyclists are in one constant position for a majority of the time, but altering your position for 30 seconds to a minute can take stress off the back.” Back pain and nagging disc issues can be avoided by following a few simple tips. Here’s what Dr. Aggarawal suggests:
MAINTAIN CORE STRENGTH
A strong core will help support your back muscles and spine. Simple exercises like planks, sit-ups and leg raises will go a long way toward keeping the core strong, and the back healthy.
STRETCH KEY LEG MUSCLES
Tight hamstrings, quads and IT bands can place tremendous strain on a cyclist’s back. Stretching regularly, attending yoga classes or using a foam roller will help keep these muscles loose.
EXPERIMENT WITH POSITION
As Aggarwal mentioned above, there’s only so much you can do. Sitting up straight for brief stretches is one method for finding relief. Cyclists can also adjust their seats, or even try different ones to uncover the most back-friendly option.
WATCH WHAT YOU EAT (AND DRINK)
Eating foods that are naturally anti-inflammatory — like options high in Omega-3 fatty acids — helps quell back pain. Proper hydration with water and sports drinks helps, too.
HEED THE WARNING SIGNS
Pain is an indicator of a potential problem. If it persists for more than two days, consult a physician or a health professional. When pain is ignored it can turn into a full-blown injury, one that might have been avoidable.
For more information on how to treat and prevent back pain common to cycling call 704-512-3995 or visit CarolinasHealthCare.org/Sports to schedule an appointment with one of our experts at Sports Medicine & Injury Care.
