Cycling: Preventing Back, Neck and Joint Pain With Chiropractic Care

Linsay Way Cycling, Sports Chiropractic 32 Comments , , , , , , , , ,

Chiropractic Care & Cycling Go Hand-In-Hand
Spring is here, and for millions of Americans that signals the start of cycling season. While cycling is an excellent cardiovascular exercise and a great excuse to get outside, its easy to forget about structural health when you finally hit the road (or the trail).

Unfortunately, its no secret that neck and back injuries are two of the most common injuries seen in the world of cycling, but we’re here to help! At Wellness Way Chiropractic we emphasize preventing injury before it happens. Incorporating the following guidelines into your biking can help ensure a healthy and pain-free cycling season.

Bike Fitting
Cycling_ChiropractorLet’s look at body positioning and bike fit first. Although the back pain and cervical pain experienced by cyclists can have a variety of causes, the most common cause of any biking-related pain is improper cycle fit. A rider contacts the bicycle at three points: the hands, the seat, and the feet. The relative positions of these contacts will determine a rider’s comfort and efficiency.

There are multiple variables that determine the position of these contacts: crank length, angle of saddle, crank center to saddle distance, angle of seat tube/saddle offset, saddle to handlebar distance, relative height of saddle, and handlebar drop. Not taking these measurements seriously is a recipe for spine pain. So make sure to have your bike professionally adjusted (*wink) at a bike shop, and then use the following guidelines to tweak the settings for your specific needs:

  1. Shifting the saddle back can help minimize pain in the low back and knees. However, doing so tends to increase the tension in your neck and shoulders, so don’t overdo it.
  2. Reducing the height of the handlebars can reduce stress on the hamstrings and lower back musculature. However, doing so can increase neck and shoulder dysfunction, sometimes leading to increased numbness numbness in the hands. Again, don’t overdo it.
  3. Take special care to make sure saddle height is properly adjusted. Saddles that are set too high can introduce instability to the pelvis, causing the hips to rock from side to side and straining lower back stabilizing muscles.
  4. Cyclists with slight differences in leg length often experience knee and low back pain because the seat height is only adjusted for one side. Leg length inequalities an be detected and corrected by your chiropractor.

Prepare Your Body
Cycling chiropractorOf course, when it’s finally time to head out on the road it’s important to increase your distance slowly to appropriately condition your body. Even if you feel like you’re still in good shape after the winter, doing activities you haven’t done for a while can still lead to muscle soreness. This is especially true for long-distance cyclists.

Cycling posture puts constant pressure on the discs, joints, muscles and ligaments in your back. Implementing appropriate stretches both before and during your ride can help neutralize these stressors. It’s important to get muscles warmed up and stretched before the ride, especially the hamstrings and hip flexors.

While riding, “standing up” in combination with alternately leaning forward and arching back can help keep back muscles relaxed. Performing basic cervical range of motion exercises (extension, flexion, and rotation) can help to relax the neck, but make sure to keep your eyes on the road!

Finally, the constant jarring impact caused by uneven roads or trails can have a whiplash-type effect and take a major toll on your body. Cyclists can minimize these micro-injuries by using wide, slightly deflated tires, padded gloves, and a lightweight helmet.

Remember, muscle soreness resulting from overuse usually disappears within two days. If pain persists longer or gets worse, it’s important to visit your chiropractor to rule out injury. Riding doesn’t have to be painful! Following these suggestions can help prevent the cycling injuries we see so often at Wellness Way Chiropractic.

Looking For A Sports Chiropractor In Burlington?
Ready to take your cycling to the next level? At Wellness Way Chiropractic, we utilize a low-force, non-invasive, conservative approach to sports chiropractic for our patients in the Burlington area. To make an appointment at Wellness Way Chiropractic, call 289-337-1657 or schedule an appointment with our online scheduling app.

About the author

Linsay Way

Dr. Linsay Way is a chiropractor in Milwaukee, WI. Recognized for her expertise in treating and training athletes in the Milwaukee, West Allis, Greenfield, Waukesha and New Berlin areas, Dr. Way's family practice is open to patients of all ages and conditions. Dr. Linsay loves helping her patients develop healthy habits through a lifestyle that embraces good nutrition, proper exercise and good spinal care.

32 Responses to Cycling: Preventing Back, Neck and Joint Pain With Chiropractic Care

  1. Donald Quixote@Southwest Spine

    I really did enjoy the information posted here,I really do enjoy biking, but I do suffer from back pain. I will definitely take in mind your advice.

     
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    Stay with this guys, you’re helping a lot of people.

     
    • Carlie

      Your thnniikg matches mine – great minds think alike!

       
  3. John R. Lane from roadbikehub

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  4. viki debbarma

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  6. Chelero

    I just love to ride a bicycle but recently I’ve been more of a sit a home guy than a outdoor guy. Will see how this goes though.
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  16. Solas Dalia

    Thank you for this article. I used to ride bicycles a lot when I was still very young and in basic class. However, now I’ve been away from it. Ha! I in fact need it more now that my work is sedentary.
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  17. Mike Marko

    Oh god please I want this one. I really need this one! since I work a lot on the computer I always hurt my back and every part of my body.
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  20. ica

    Well, this is so right, cycling can be the most effective exercise…! 4 Tanda Peringatan Diet Anda Mungkin Kurang Serat

     
  21. ica

    Well, this is so right, cycling can be the most effective exercise…!Thank you for this article. I used to ride bicycles a lot when I was still very young and in basic class. However, now I’ve been away from it. Ha! I in fact need it more now that my work is sedentary. 4 Tanda Peringatan Diet Anda Mungkin Kurang Serat

     
  22. ica

    Thank you for this article. I used to ride bicycles a lot when I was still very young and in basic class. However, now I’ve been away from it. Well, this is so right, cycling can be the most effective exercise…!Thank you for this article. I used to ride bicycles a lot when I was still very young and in basic class. However, now I’ve been away from it. Ha! I in fact need it more now that my work is sedentary. 4 Tanda Peringatan Diet Anda Mungkin Kurang Serat

     
  23. Mike Marko

    Yes, It’s true that cycling can prevent body pains especially back pain. On weekend I will surely try this one.
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  24. Mike Marko

    This is amazing, I want to try this one coz my back always hurts.
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  25. Clara Smitten

    Cycling is hard on the back, neck, hips, knees, wrists, hands, shoulders and ligaments. We offer chiropractic adjustments, massage therapy, physical therapy, cold laser therapy and nutrition advice. These therapies can be used to treat pain after cycling training or long distance events, cycling injuries and to prevent future injuries.

    Receiving regular chiropractic care can realign your back and extremity joints and keep them in their proper alignment. Massage therapy helps relax muscles, improves flexibility and circulation and helps rid the muscles of lactic acid.

    Physical therapy and cold laser therapy can help treat injuries after they occur. Cold laser therapy promotes healing and pain relief on a cellular level. Physical therapy helps strengthen weak muscles and improves range of motion.

    Getting the right amount of nutrients can help improve your performance, increase your energy levels and keep you fit and healthy.
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  28. Rico Marco

    So many important things to look out for when cycling. I would be checking these things next time I go for a ride!!!

     
  29. Shalini

    I’m very health conscious woman. I’m doing cycling every day, and after reading this huge benefits, I’m very excited.

    Thanks for your effort!
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  30. p.Gainan

    Cycling is a great exercise, but overuse injuries will occur; that’s why Chiroprctic is so important to keep the athlete on his/her bike.

     
  31. Dolly

    Interesting, it has been 4 years i did cycling. Seems i should start once again.
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