Cycling Back Pain Part 1: Breaking Down 4 Causes

Cycling Back Pain Part 1: Breaking Down 4 Causes

Poor posture, bike fits, daily habits and approach to strength training are primary factors holding back cyclists and triathletes from better performance and riding without pain.

背部疼痛和骑自行车似乎是齐头并进的,许多骑手将背痛视为“不可避免的”或“极有可能”,如果那些经常骑车的人。但事实并非如此。

在这个由两部分组成的系列文章的第一,我们将检查back pain in cyclists. Part One will cover the more significant contributors to back pain, while Part Two will look at a few approaches to help reduce the risk of developing back pain.

Let’s start with a few critical points:

  • There is no singular cause to back pain.
  • No single solution exists to “cure” back pain.
  • Each case of back pain is different, so that each rider will have a unique path to recovery.

An approach that “worked wonders” in relieving symptoms for one person may be the worst trigger for the next. This challenge makes addressing back pain much more complicated and requires a different skill set than helping someone with a torn ACL or broken collarbone. We’ll cover those topics more in the second part, but it’s essential to set the tone before diving into pain triggers.

虽然解决和治疗背痛是非常个性化的,但骑自行车的人背痛有四个主要原因:

  • Riding Posture
  • 自行车合身
  • 每日身体运动习惯
  • Strength and Movement Training

Riding Posture

The sport of cycling is unique regarding posture while in motion. Whether you’re a triathlete on a time trial bike, a roadie or a mountain biker, being on the bike requires us to be in a much different posture than our bodies are designed for through walking or standing.

On the bike, the upper back tends to round and roll forward. Our head must be pitched back and looking forward to see and control the bike. And our hips and legs only go through a limited range of motion when pedaling, preventing us from getting a full extension from the hips and knees. Additionally, our lower back tends to be slightly flexed forward, even more so with riders of lesser hip mobility.

这些姿势显著改变positioning of the joints of our body, which means the muscles and other soft tissues (ligaments, discs, fascia, etc.) are now working and aligned in positions for which they are not designed for, nor for life-long health and movement.

关节位置决定了肌肉功能和按设计的软组织。

And in the case of a cyclist, while we work hard to get ourselves as fast or strong as possible on the bike, without careful thought and attention, over time, this can lead to imbalances where some muscles become shortened while others lengthen. Specific muscle groups dominate movements while others are turned off and along for the ride. Meanwhile, our connective tissues methodically become stretched and deformed, contributing to further posture issues.

Improper Bike Fit

通常被视为不必要的费用,优质的自行车合身远远超过其财务和时间投资。高质量的自行车装配将有助于确保骑车者的独特需求设置自行车,并帮助他们尽可能自然有效地移动。

Many cyclists forgo this investment, usually because they feel they are “not a racer” or aren’t concerned about performance. While this may seem reasonable, a bike fit and at least yearly check-ins or refinements with the fitter, is one of the most approachable changes a rider can make to help ensure their body stays healthy, pain-free and riding for many years to come.

在寻找合适的时,可以将多种选择归类为“自行车”。当地自行车店的自行车合身性可以从简单地检查是否适当地设置为使用计算机映射和解剖学检查的完整的3D分析。确保找到高质量的自行车钳工是减轻或防止身体疼痛的好处的理想选择。

There are many fit specialists out there these days, often with tools including camera-based movement software, lasers, and other fancy gadgets to “fit a rider through science.” However, bike fitting is as much art as science.

Many cyclists forgo this investment, usually because they feel they are “not a racer” or aren’t concerned about performance.

A high-quality bike fitter will take the time to talk with a rider for 30-60 minutes (or longer), learning more about them as a person, their daily activities, past exercise and injury history, as well as riding goals. A rather extensive off-bike range of motion and flexibility screening should follow this interview process, most importantly evaluating hips, knees and other joints to understand how the body is functioning as a whole, not just the “cycling movements.” Only after all these evaluations are done should a rider jump onto the fit stand to pedal while the fitter begins to make adjustments.

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.

Using an improperly fit bike can have a massive effect on an athlete off the bike. Adding more value to having a proper bike fit as it can improve more than just pedaling performance.

Poor Daily Movement Habits

How an athlete moves the other 22 or so hours a day when they are not riding can have as big of an impact on keeping their back happy as the movement on the bike.

长时间坐着,以糟糕的形式捡起东西,甚至如果骑手不关注自己的运动习惯,他们的鞋子和刷牙如何绑在后面。习惯性不佳的身体运动和使用肯定会导致组织压力和引发疼痛。

I spoke about this with world-leading low back and spine expertDr. Stuart McGill on my podcast

Poor understanding of strength & movement training

虽然骑自行车和铁人三项世界已将齿轮从较轻的重量和高次数转移,或者完全避免了力量训练,因为它会使它们变得笨重 - 增加了重量,但许多人仍然缺少力量训练的基本组成部分。不是你举起多少,而是你如何移动它

是的,最终,必须重重重量才能看到持续的结果。但是,技术和肌肉所做的大部分工作都比任何人都喜欢承认要重要得多。毕竟,当您可以进入时,谁想专注于技术,加载酒吧并举起一些沉重的东西?

但是对于许多骑自行车的人和铁人三项运动员来说,可悲的现实是,这种举起沉重的东西的心态,而没有花时间学习出色的技术,并让身体的组织时间适应这些新的压力,从而避免了背部受伤。麦吉尔博士和我在另一个播客中讨论了这一点,detail surrounding proper weight training

虽然举起沉重的东西可能是一个有趣的新挑战,但要解决的五个因素需要解决通过力量训练的自行车表现

Back Pain in Cyclists

有几个因素导致骑自行车的人的下背部疼痛的发展,有些则显而易见,而另一些则没有那么多。防止背部疼痛,更不用说解决它,采取整体方法,而不仅仅是寻找一些练习或伸展运动。在第二部分中,我们将研究一些简单的工具,以帮助避免背痛或帮助骑手摆脱背痛。

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