Tips To Reduce Back Pain While Riding A Bike

 

Causes of back pain

It is important to identify the cause of a problem before treating it. Some of the issues that can cause back pain are listed below.

 

Wrong seat

Bike seats can cause back pain, and in most cases, we ignore them. Bike seats can be hard or too soft. In some cases, people tend to use textured bike seats, which can have an effect. So, it is recommended to get a comfortable bike seat. This will reduce your pain and also provide a comfortable bike ride.

 

Bending forward

Some sports bikes have a lower handlebar position, making you lean forward to drive, which can be a major cause of back pain. Riding for a long time by bending forward can change your posture, and this can be a major cause of back pain.

 

Driving for a long time

Most people tend to drive without taking a break. The number of miles driving for a week increases drastically, which can lead to back pain. Additionally, road condition can also play a major role in the cause of back pain. If the roads are not in good condition, the vibrations can increase the risk of back pain.

 

Bad riding posture

Bad riding posture can be the major cause of the problem. Riding for long kilometres in such a posture can increase the risk of back pain, and prolonged driving in such a slouch position can lead to back pain and spinal cord problems.

 

Not using a proper back support

Some people drive for long kilometres without proper back support for the rest of the day. Prolonged hours of driving and nursing your back properly can increase the risk of back pain.

 

How to Prevent and Relieve Back Pain While Riding a Bike

Regular breaks

It is important to take regular breaks while driving for long kilometres. This will effectively reduce your back pain. These breaks will help you stretch well and relax. Rotating your shoulders and doing basic bending exercises will help you relax, and back pain can be reduced effectively.

 

Switch sitting position

Driving in the same position or in a slouch position can lead to back pain. In such cases, driving your bike in a comfortable position or switching position will help reduce back pain. This will provide flexibility to your back and reduce the risk of back pain.

 

Seat height 

Seat height can have an impact on your back. When you do not drive it a comfortable seat height, either you stretch yourself too much or tend to slouch. This can lead to back pain and other problems.

 

If your seat needs to be adjusted, take it to a bike service provider and get it fixed. If you require additional cushions, you can get them fixed, which can help people who drive for long hours. Make sure you drive comfortably in the correct seating position.

 

Gearless bikes

Driving a gear bike requires a lot of effort compared to gearless bikes. Gear shifts make it difficult, and this can make it worse when there is traffic. When it comes to gearless bikes, these are not required. Additionally, gearless bikes make it easy and convenient to drive for long hours.

 

Exercises

Core exercises can help you cope with back pain. Exercising regularly helps reduce pain effectively. Exercises like knee-to-chest stretch, lower back rotational stretch, bridge exercise, cat stretch, and shoulder blaze squeeze will help reduce pain effectively. Additionally, yoga poses like cobra, camel, and child-like poses would help relieve pain.

 

Choosing the right bike

Choosing the right bike can help reduce back pain. If you’re looking to buy a bike and already have back pain, it is important to choose the bike that best suits your riding hours, location, and body size. Additionally, make sure you adjust your handlebar to an appropriate height. This will reduce the risk of back pain while driving.

 

Well-maintained bike 

Ensure you maintain your bike with a proper suspension system that helps absorb the shock. This will protect the spine and prevent your back from being directly affected.

 

Back support

If there is persistent back pain, consider a back support belt. This belt will help stabilise your back and reduces your pain. Additionally, back pain will not only be caused by riding bikes and if you have persistent back pain, it is recommended to get professional help.

 

Why does your bike need to be insured?

Bike insurance is important as it provides coverage during accidents and financial protection during unforeseen times. Shriram General Insurance provides Motor Insurance that protects your bike from natural calamities and other accidents. So, it is suggested that you ride a bike with proper safety features and insurance.

 

Wrapping Up

Back pain can be caused due to various reasons and the tips suggested above can help reduce your pain effectively. However, if there is persistent pain, it can indicate significant health conditions. It is recommended to consult a proper physician and get treated.

 

Shriram Bike Insurance provides comprehensive insurance that covers loss caused by accidents, fire, theft and man-made calamities like riots and strikes. With the right insurance, you will be at peace, and knowing that you are financially protected, which keeps your driving smooth.

 

FAQs

1. What is the best bike position while riding a bike?

It is recommended to sit in a straight position and fairly align with your hips and shoulders.

 

2. Which suspension is best for back pain?

Bike suspensions, such as telescopic suspension with an anti-friction bush and rear suspension with a twin shock absorber, will be best for people with back pain.

 

3. What are the suitable exercises for back pain?

Some of the common exercises that can help with back pain are

• Knee-to-chest stretch

• Lower back rotational stretch

• Lower back flexibility exercise

• Bridge exercise

• Cat stretch

• Shoulder blaze squeeze

• Seated lower back rotational stretch