According to data from the World Health Organization, 80% of the inhabitants of developed countries already suffer from back-related ailments of varying intensity or will suffer from them at some point in their lives.
And if you are an e-bike cyclist, you don't need the world's highest health body to confirm it. Although it has always been considered that cycling prevents injuries and musculoskeletal ailments in the back because it is not an impact sport, the truth is that pain in the lower back is common when spending long days on the bicycle. Check our these tips to reduce your pain.
Discomfort in this part of the body is not due to a single cause. What's more, when you suffer discomfort in the lumbar, dorsal or cervical area, it is usually due to more than one factor.
First of all, we must remember that, no matter how much love we have for our bicycle, sitting on a small saddle while pedalling for hours is not something our body is naturally designed to do.
In most cases, back pain in cyclists is caused by pathologies of postural or mechanical origin. When aerodynamic positions are adopted, the intervertebral discs, ligaments and joints suffer greater pressure than usual when standing.
On the electric bikes for sale, on one hand, the curvature of the hip tends towards lordosis and, on the other hand, the position of the neck and head, to allow vision of the road, generates hyperextension with respect to the position of the rest of the trunk.
What to do when you feel pain in your back?
The best cure, as with any ailment, is prevention. To begin with, on too many occasions when riding an electric bicycle, we forget something as obvious as choosing the correct bicycle size. From here, we can act in different ways when pain arises:
Check that the height of the handlebars and saddle are appropriate
We must verify if the degree of attack on our hip is correct. For example, a saddle positioned too far back will subject the lumbar area to excessive extension stress.
If it is too high it will generate a harmful swing in the hips, while if it is too low and does not allow the legs to stretch properly, it will prevent their normal position.
Cyclist going down a e-bike
Prepare your body starting with the core. The greater the strength and flexibility of the core (the muscles in the middle of the body), the more we will reduce the possibility of suffering from back pain. The abdominals and lumbar muscles play a key role in stabilizing the trunk and transmitting force.
The pelvis, psoas, quadriceps, hamstrings and glutes will benefit from good toning of the area. You can consult your physical trainer for the best exercises for this part of the body or complement your cycling outings with pilates classes, in which these points are especially worked on.
Alternate different positions
Although this point depends on the margin we have for it due to the effort, the type of terrain and the speed, in general, it is good that you change your position regularly.
Change your trunk posture, slightly modify your grip, or even spend a few seconds upright. You will give a break to several muscles at the same time and promote uniform blood flow.
You need to stretch your body after each workout, and not do it as a mere procedure, but rather you should give it the attention it deserves. Paying special attention to the lumbar area will help you unload the muscles and prepare them for rest before the next effort requirement.
Go to the physiotherapist could be a great idea, never underestimate the benefits that a regular visit to this specialist can bring you. He will know how to find the points where tension accumulates, and discharge them and not only that, but he will also know how to detect, even much better than you yourself, which areas have an asymmetric or excessive load with respect to others.
In conclusion, while electric bike (e-bike) cycling offers an excellent way to enjoy the outdoors and stay active, it's essential to be mindful of your back health.
By taking proactive steps to maintain good posture, strengthen your core, and invest in proper equipment, you can make e-bike cycling a fantastic and pain-free experience.