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16
Mar

Low Back Pain and the Cyclist

Of all of the common complaints of the recreational cyclist, low back pain is second only to anterior knee pain.

In comparison with the elite level cyclist, recreational/ sub-elite cyclists are more likely to complain of low back pain, and there are several reasons for this. Several of them are correctable.

In most cases, low back pain is a simple case of prolonged pressure being placed on structures in the low back that are actually undamaged. The lower back normally has a small arch in it – the “Lumbar Lordosis”. For the most part this posture is one that allows efficient transfer of load, enabling the upper body to be balanced well on the lower body. If we sit or stand, or bare load through the lumbar spine with posture other than this efficient posture, we expose it to the risk of damage. People often injure their lumbar spine with prolonged slumped sitting during their working day. Likewise cycling encourages a similar posture.  Unlike sitting at your desk though, cycling encourages some muscle activity, and load is somewhat borne by the arms, and these factors take some load off the back.

As most cyclists know, cycling is a sport that generally requires a few hours in the saddle, and a few turns of the pedal; a casual 3 hr ride at a cadence of 80 rpm results in 14,400 pedal revolutions.

If we consider the effect on our lower back if it were not only slumped, but rocking side to side (when it usually “likes” to be stable) then it becomes easy to understand why some cyclists suffer with pain on the bike.  Simply put – even the normal  “undamaged” lumbar spine can be placed under excessive load, with which it cannot cope.

Factors contributing to this situation include:

Poor active trunk stability

  • Poor cycling technique and training habits.
  • Poor lower limb or trunk flexibility.

Let’s briefly expand on these points and how they may contribute to low back pain.

Cycle set–up

Most cyclists want their bike to look like it just got wheeled off the Orica Green Edge team bus.  Most mere mortals simply haven’t spent the amount of time it takes to cope with the sort of set up elite cyclist’s favour, with the result being that they are too high in the saddle, and are reaching too far down and forward to reach the handlebars.

Lower limb strength

Weakness in the lower limb musculature, along with poor endurance and poor cycle specific coordination may lead to excessive loading of the back with rocking side to side or backwards and forward on the saddle.

Poor active trunk stability

The purpose of our lumbar spine is to act like the base of a crane; it balances our thorax (chest) and neck upon our lower limbs.  In terms of the bike, the upper body needs not only to handle the bike, but gives extra stability to the pelvis from which the legs work. Poor trunk stability, leads to a poor base from which to produce power through the lower limbs.

Poor technique and training habits

Poor technique causes an uneven torque through the bottom bracket of the bike, causing the lumbar spine to rock back/forward and side/side. Smooth pedal action and training drills to achieve this really help.  Also, getting out of the saddle every 30 mins or so and doing some pelvic tilting for a minute or so will really help your longevity in the saddle. At your favourite coffee break don’t be afraid do stretch your back.

Poor trunk and lower limb flexibility

On your days off the bike, massage and a routine of lower limb/ back stretching is a great thing.  Good flexibility allows you to fit onto the bike will less stress through the lumbar spine. Cycling is a unique marriage of “Man and Machine”; both components need to be able to function well, and they need to be compatible with each other in order for that marriage to be a successful, long lasting one.

Patients can book physiotherapy and bike set-up appointments with Gary by calling 1300 859 887.