Putting more miles on your road bike? Decrease lower back pain with these exercisesClinical Expertise
Oct 15, 2020
Low back and knee injuries are the most common overuse injuries in cycling. With increased time to put in more miles on the road or trail due to social distancing, prevention is the key to keeping you on the bike and out of the clinic. Here are some targeted exercises to mix into your training to decrease risk for low back pain and help you stay on your bike longer.
- Hamstring Mobility: You ideally want 75 degrees of hamstring mobility for endurance cycling and 90 degrees for aerodynamic cycling to allow you to obtain an appropriate position on the bike. Hamstring mobility improves through eccentric loading, which also helps to develop strength on your pull during your pedal stroke. It also improves with a prolonged static stretch. Here are some of my favorite exercises to improve hamstring mobility. You can use a kettlebell, dumbbell, gallon jug, resistance band or body weight for the exercises.
- Push Up
- Bicycling Trunk Posture Hold
- Bilateral Hip/Leg Extension on theraball or off table
- Bilateral Arm Flexion on theraball
Appropriate bike fit is a critical aspect to reducing injury and improving comfort on the bike. Good positioning allows you to adopt an efficient cycling posture, breath better and reduce pain. So if you are injured or continue to experience discomfort, consider seeing a medical professional, such as a physical therapist, certified in bike fit to help you reach your cycling goals.