Does cycling help with back pain?
That's what matters
Created: 07/27/2022, 17:12
By: Philipp Mosthaf
Riding a bike can help with back pain.
In addition to the right type of bike, an ideal seating position is also important.
© Benis Arapovic/PantherMedia
Cycling is a joint-gentle sport that can also help against back pain.
To do this, you must note the following things.
Note to our readers:
We create product comparisons and deals for you.
To make this possible, we receive a commission from partners.
This changes nothing for you.
Back pain is probably the number 1 widespread disease in Germany.
Studies and surveys regularly show that over 80 percent of Germans suffer from back problems.
But what to do about it?
Does cycling help with back pain?
Sport on two wheels is considered easy on the joints.
But how can sitting exercise help against back pain?
After all, most complaints come from sedentary work in the office.
In this article we look at whether and how cycling helps against back pain and tell you how important position on the saddle and the right equipment are.
A new bicycle saddle can help with buttock pain.
By the way: The company Freibeik presented a movable saddle joint in the Vox start-up show "Die Höhle der Löwen",
Table of Contents
Where does back pain come from anyway?
Can cycling help with back pain?
Cycling against back pain – you have to keep that in mind
Riding a bike that is easy on the back – which type of bike is best?
Bikes for back pain: recommended trekking bikes and city bikes
Cycling against back pain: ergonomic bicycle saddle
Where does back pain come from anyway?
Of course, imbalances in the body, such as a tilted pelvis, can also be the cause of persistent back pain.
However, a lack of exercise, one-sided strain and constant tension are the main reasons for back problems.
In addition to the lack of muscles in the torso area, incorrect sitting habits also play a major role, as the
provonaBKK
writes.
Can cycling help with back pain?
The answer to this question is a resounding yes.
Cycling not only helps against back pain, it also strengthens the core muscles.
A correct sitting posture on the bike relieves intervertebral discs and joints, and the mobilization makes muscles and tendons more supple again, as the manufacturer
canyon
reports.
In addition, there are other advantages that cycling offers:
Strengthening of the leg muscles
Exercise in the fresh air
Tensions in the lower back are relieved.
Cycling promotes blood circulation.
The intervertebral discs are supplied with important nutrients.
Supporting muscles in the lumbar vertebrae area are trained, so the vertebrae cannot slip so easily.
Cycling against back pain – you have to keep that in mind
We now know that cycling can help with back pain.
However, in order to drive really back-friendly, you have to follow a few important rules:
Pay attention to the correct seat height.
A saddle that is set too high causes the pelvis to tilt back and forth, and the intervertebral discs are compressed.
Saddling too low puts too much strain on the knee joints.
The rule of thumb here is: At the lowest point of the pedals, the leg must not be fully stretched out.
At the highest point of the pedals, the knee joint should not be bent more than 90 degrees.
In addition to the seat height, the handlebar height is also crucial for back-friendly cycling.
The handlebar height is optimal when the upper body leans forward 15 to 20 degrees while sitting on the bicycle saddle.
To avoid further improper strain on your arms and wrists, you should choose handlebars that are as wide as your shoulders.
In addition, the wrists should not bend.
Assume a seated position on the bike in which an angle of approximately 90 degrees is formed between your upper body and your arms.
This sitting position is the most easy on the back.
A fully upright sitting position is not ideal, as bumps and bumps are transmitted directly to the spine.
However, you shouldn't lean too far forward either, as your back will be overstrained.
The shape of the bicycle saddle depends on individual preferences.
Racing cyclists tend to have narrow and elongated saddles, while e-bikes tend to prefer a wider seat.
The wider the saddle, the more upright the position.
Below we have a few recommended bicycle saddles in the overview.
Riding a bike that is easy on the back – which type of bike is best?
Seating position and body posture depend on the type of bike and thus on the preferences of the rider.
Racing drivers drive significantly faster and are more aerodynamic.
The upper body is in a significantly lower position, and the cervical vertebrae are also bent in the typical racing driver position.
Racers should have a higher level of fitness for these reasons.
The trunk muscles and the muscles around the cervical spine should also be trained significantly to prevent damage.
Mountain bikes require better fitness and muscles due to off-road riding, the demands on the upper body are similar here.
With city bikes or trekking bikes, on the other hand, you sit much more upright and relaxed.
The ergonomic position relieves the back and trains the muscles at the same time.
In addition, this type of bicycle wheels are very well sprung, which greatly dampens shocks and vibrations.
Long distances can be covered easily and back-friendly.
If you need a bike for the city, you will come across the popular Dutch bikes relatively quickly.
These touring bikes are particularly characterized by the upright seating position, are very robust and have a side panel on the rear wheel.
However, the Dutch bicycles are not exactly easy on the back, as the shocks are transmitted directly to the spine.
This can cause painful back problems.
Bikes for back pain: recommended trekking bikes and city bikes
HAWK Citytrek Gent Deluxe Plus – including bag
HAWK Citytrek Gent Deluxe Plus © HAWK
To the offer on Amazon
Price | €459 |
|---|---|
bike type | Touring bike / trekking bike |
E bike | ❌ |
size | 28 inches |
weight | 18kg |
number of gears | 7 |
Amazon rating | ⭐⭐⭐⭐⭐ 4.7 out of 5 |
FISCHER trekking e-bike 1806
Fischer Trekking E-Bike 1806 © Fischer
To the offer on Amazon
Price | €1,149 |
|---|---|
bike type | trekking bike |
E bike | ✔️ |
size | 28 inches |
weight | 26 kg (of which 3.3 kg battery) |
number of gears | 3x8 Shimano Acera derailleur gears |
Amazon rating | ⭐⭐⭐⭐⭐ 4.3 out of 5 |
Cycling against back pain: ergonomic bicycle saddle
VELMIA bicycle saddle – the bestseller
Velmia bike saddle.
© Velmia
To the offer on Amazon
Price | €39.99 |
|---|---|
material | memory foam |
bike type | Choice of city bike, trekking bike or MTB |
pad type | gel pad |
Waterproof | ✔️ |
colour | Black |
Amazon rating | ⭐⭐⭐⭐⭐ 4.4 out of 5 |
YOUNGDO bicycle saddle – ergonomic and waterproof
YOUNGDO bicycle saddle © YOUNGDO
To the offer on Amazon
Price* | €35.99 |
|---|---|
material | Acrylonitrile Butadiene Styrene |
bike type | MTB, folding bike, racing bike, city bike, trekking bike |
pad type | gel pad |
Waterproof | ✔️ |
colour | Black/Red, Black/Blue |
Amazon rating | ⭐⭐⭐⭐⭐ 4.4 out of 5 |
SPGOOD bicycle saddle - for women, children & men
SPGOOD bicycle saddle © SPGOOD
To the offer on Amazon
Price* | €31.99 |
|---|---|
material | High-tech memory foam (high-density silicone) |
bike type | MTB, folding bike, racing bike, city bike, trekking bike |
pad type | Impermeable |
Waterproof | ✔️ |
colour | Black |
Amazon rating | ⭐⭐⭐⭐⭐ 4.4 out of 5 |
*Status: 07/27/2022
