Back pain and cycling may seem to go hand in hand, and many riders see back pain as “inevitable” or “highly likely” if for those who ride regularly. But that doesn’t need to be the case.
在两部分系列的第一个系列中，我们将检查骑自行车的人的背痛。第一部分将涵盖腰痛的更重要的贡献者，而第二部分will look at a few approaches to help reduce the risk of developing back pain.
让我们从一些关键点开始：
- 没有唯一的腰痛原因。
- 没有单一的解决方案来“治愈”背痛。
- 每种背痛的情况都不同，因此每个骑手都有独特的恢复途径。
一种“创造奇迹”来缓解一个人的症状的方法可能是下一个人最糟糕的触发因素。这项挑战使解决背痛的问题要复杂得多，并且需要与帮助某人撕裂的ACL或破裂的锁骨。我们将在第二部分中更多地介绍这些主题，但是在潜入疼痛触发之前，必须设定基调。
While addressing and treating back pain is incredibly individualized, there are four leading causes for back pain in cyclists:
- 骑行姿势
- Bike Fit
- Daily Body Movement Habits
- 力量和运动训练
骑行姿势
骑自行车运动在运动中是独一无二的。无论您是在计时型自行车，骑自行车还是骑自行车的骑自行车的铁人三项运动员，都要求我们处于与我们的身体设计的姿势不同的姿势。
在自行车上，上背部倾向于圆形并向前滚动。我们的头必须向后倾斜，并期待看到和控制自行车。而且，我们的臀部和腿只能在踏板时经历有限的运动范围，从而阻止我们从臀部和膝盖上获得完整的伸展。此外，我们的下背部往往会稍微向前弯曲，甚至臀部移动性较小的骑手都更加弯曲。
这些姿势显着改变了我们身体的关节的定位，这意味着肌肉和其他软组织（韧带，椎间盘，筋膜等）现在正在工作并在不适合其设计的位置和对齐的位置上。长期健康和运动。
The joint position dictates muscle function and soft tissue performing as designed.
就骑自行车的人而言，虽然我们努力努力使自己在自行车上尽可能快或强壮，但随着时间的流逝而没有仔细的思考和注意力，但这可能导致一些肌肉缩短而另一些肌肉延长而延长的肌肉。特定的肌肉群体主导着运动，而其他肌肉群则关闭并沿着骑行。同时，我们的结缔组织有条不紊地伸展和变形，有助于进一步的姿势问题。
自行车合身不当
Often seen as an unnecessary expense, a quality bike fit is worth far more than its financial and time investments. A quality bike fit will help ensure that a bike is set up to the rider’s unique needs and help them move as naturally and efficiently as possible.
许多骑自行车的人放弃了这项投资，通常是因为他们觉得自己不是赛车手或不关心表现。虽然这看起来似乎是合理的，但自行车的合身性和至少每年与钳工进行了完善，是骑手可以做出的最平易近人的更改之一，以帮助确保自己的身体保持健康，无痛和骑行多年来。
When seeking out a fit, there is a wide range of options that can be classified as “bike fits.” A bike fit at a local bike shop can range from simply checking that the saddle height and reach are set appropriately to a complete 3-D analysis with computer mapping and anatomical exam. Making sure to find a high-quality bike fitter is ideal for gaining the benefits of alleviating or preventing body pain.
这些天有很多合适的专家，通常使用工具，包括基于摄像机的运动软件，激光器和其他精装小工具，以“通过科学搭配骑手”。但是，自行车的合身与科学一样多。
许多骑自行车的人放弃了这项投资，通常是因为他们觉得自己不是赛车手或不关心表现。
高质量的自行车钳工将花时间与骑手交谈30-60分钟（或更长的时间），更多地了解他们，他们的日常活动，过去的运动和伤害历史以及骑行目标。相当广泛的自行车运动范围和灵活性筛查应遵循此访谈过程，最重要的是评估臀部，膝盖和其他关节，以了解身体的整体功能，而不仅仅是“骑自行车运动”。只有在完成所有这些评估之后，骑手在钳工开始进行调整时将骑手跳到踏板上。
Some aspects a fitter should study include: A proper saddle that provides the optimal amount of support for a rider’s SIT bones, the correct width and reach for handlebars, how the rider is positioned on the bike and pedals, how cleats are set on shoes and more. These adjustments help to provide a better on-bike experience and decrease the likelihood of developing back pain issues.
使用不正确的自行车会对骑自行车的运动员产生巨大影响。增加具有适当自行车合适的价值，因为它不仅可以提高踏板性能。
日常运动习惯差
运动员每天不骑行时如何移动其他22个小时左右的小时，对保持背部的快乐与自行车的运动一样有很大的影响。
Sitting for long periods of time, picking things up with poor form, and even how one ties their shoes and brushes teeth all take a toll on the back if a rider is not paying attention to their movement habits. Habitual poor body movements and usage will certainly contribute to stressing tissues and triggering pain.
我以世界领先的腰背和脊柱专家的身份谈到了这一点Dr. Stuart McGill on my podcast。
对力量和运动训练的理解不足
While the cycling and triathlon worlds have shifted gears from lighter weight and high reps—or avoiding strength training altogether because it will make them bulky—to lifting heavier weight, many are still missing the essential part of strength training. It’s not how much you lift, but ratherhow you move it。
Yes, eventually, heavy weights are necessary to see continued results. However, technique and which muscles perform most of the work are far more critical than anyone likes to admit. After all, who wants to focus on technique when you can just go in, load up the bar and lift some heavy things?
But for many cyclists and triathletes, the sad reality is that this mentality of lifting heavy stuff, without taking the time to learn great technique and allow the tissues of the body time to adapt to these new stresses, leads to an otherwise easily avoided back injury. Dr. McGill and I discussed this on another podcast, going into围绕适当的体重训练的细节。
While lifting heavy stuff can be a fun new challenge, there are five factors to address to improveon-bike performance via strength training。
骑自行车的人背痛
Several factors contribute to the development of lower back pain in cyclists, some obvious, others not so much. Preventing back pain, let alone resolving it, takes a holistic approach and not simply looking for a few exercises or stretches. In Part Two, we will look at a few simple tools to help stave off back pain or help get a rider on the track out of back pain.
