STOP LOWER BACK PAIN
Paul Hough, lead sport/ exercise physiologist at St Mary’s University and author of Advanced Personal Training explains how…
WHAT IT IS?
This area consists of a large, complex group of muscles, tendons and ligaments, which are part of a cylinder of musculature (collectively known as ‘the core’) that surrounds the lumbar spine.
HOW IT WORKS?
These soft tissues work together to support the spine, maintain posture and initiate movement. Cycling involves prolonged periods of static flexion (forward bending) of the lower back – particularly among those who prefer an ‘aggressive drop’ position.
WHAT GOES WRONG?
Cyclists who have more flexion in the lumbar spine have a greater likelihood of developing lower back pain (LBP), experiencing weakness, imbalance and stiffness within the core muscles, or a combination of these. A lack of flexibility within the hip flexors and hamstrings can also contribute. Cyclists can also suffer from LBP due to mechanical factors, such as incorrect frame size and a poor setup.
HOW TO FIX IT?
Sitting for prolonged periods often exacerbates LBP. When at work or home, set a timer to remind you to stand up and move every 30 minutes. Cyclists experiencing LBP should avoid early morning rides, as the discs of the vertebral column are more vulnerable to injury upon wakening. Sharp, shooting pain or ‘pins and needles’ could indicate a herniated disc or sciatica so seek advice from a physiotherapist or osteopath before performing any exercises.