Page 13 - Aug_2014

Riding with lower back pain? Proper fitting should help

BY IAN BUCHANAN causes of lower should keep your body (especially your
Whether road, hybrid, triathlon or back issues on hips and hamstrings) within its range
mountain bike, when I ask people if the bike.
of motion while encouraging neutral

their back bothers them I often get the From a bike posture and adequate support while
answer, “No. Well, it doesn’t hurt any set-up perspec- pedaling. Keeping in mind that posture
more than what is normal for someone tive, making and technique vary greatly, ideal torso
riding a bike.”
sure that your support usually occurs when the angle
I have always found this interesting leg extension is between the hip, shoulder and hand is

as it reveals how many people associate in the correct between 90 and 95 degrees on a road
riding a bike with inherent discomfort; range is crucial bike, but often less on a mountain or
many people just expect that riding a to prevent mus- hybrid bike.
bike requires pain. This is too bad as it cle overexten- It is important to remember that
is not what the reality should be.
sion and over- changes in bike position should encour-

Unless you have a chronic condition, use. A saddle age better posture, pedaling technique,
most bike discomfort can be solved via that is too low and structural support. However, prop-
a combination of proper bike fit and can encourage er bike set-up cannot force these things
proper posture/riding technique. If your you to use a lim- to happen. If a technique or postural
back (or many other body parts) does ited range of key ideal cycling leg extension is between element remains off after changes, your pedaling muscle groups
145-155 degrees between the hip-knee-
not bother you chronically in other ac- (often overusing ankle at maximum leg extension with a back will likely still bother you. A prop- the quadriceps), while
tivities, it likely should not bother you making it difficult to access others (like neutral heel angle.
er bike fit is more than just setting a sad-
when riding a bike.
the glutes or hamstrings). When your dle and handlebars to some key angles.
This is good news, but what are the quadriceps are working hard on a bike, A saddle that is too high, or a handle- A good bike fitter will provide you not
solutions? Good question. I am going they require a lot of stabilization from bar position that is too far out and/or only with bike set-up recommendations,
low, can force the rider to overextend
to save crucial postural and technique the muscles that support the pelvis and their hamstrings and rock in the hips. but also technique and postural infor-
items for another article. Today, we will back; if you depend almost exclusively This overextension can increase the mation that helps you directly address
focus on the most common fit/set-up on the quadriceps during pedaling, you these issues as well.
that contribute to a sore lower back and likely are also not getting full muscle load and stability requirements on your
the basics of bike set-up that can help.
elongation and will thus be more prone lower back muscles and lead to soreness. Ian Buchanan is the founder of Fit
This is similar to why an overly deep toe Werx, a bike shop and bicycle fit stu-
While there are few universal causes to lower back discomfort.
touch, or weeding the garden, can cause dio with locations in Waitsfield, VT;
of discomfort in bike fit, some set-up This is why many riders have more Ridgefield Park, NJ; and Peabody, MA.
items are more common contributors to acute back issues when they climb and back pain; muscle overextension is not
back issues than others. Overextension, are under high intensity. Correct seat comfortable.
Fit Werx can be reached at one of their
lack of adequate stabilization, and mus- height encourages the rider to gain full We discussed proper saddle height locations or through the Web at www.
above, but your handlebar position
fitwerx.com.
cle overuse are the three most common
leg extension without hyperextension;

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