The Benefits of Cycling
Cycling has become very popular. The World Health Organisation and many global cities are encouraging people to walk or cycle to get around, not only because it’s kinder to our planet, but because it’s better for our health. Cycling can improve many aspects of your health which include:,
- Mental health
- Thinking (cognitive function)
- Better sleep
- Healthier weight
- Physical fitness
- Bone and functional health
Cycling is a low-impact type of exercise which means it’s easier on your joints than high-impact exercises. It’s suitable for people of all ages and abilities, including those with certain types of bone conditions such as arthritis or osteoarthritis. Cycling can also help improve hip osteoarthritis, and may also be beneficial for some people with certain types of back pain.
The role of your back and hips in cycling
Although most of the effort and power in cycling, is generated by your leg muscles, the muscles in your back and abdomen are also required for stability. In fact the spine and back play an important role in maintaining your posture and position. The hips are also important, as they guide your legs when they bend, extend and rotate, during each pedal stroke.
With the many benefits, it’s worth considering the effect cycling may have on your hips or back, particularly if you experience pain in these areas either on or off your bicycle.
When Can Cycling Help Hip Pain?
If you experience hip pain from osteoarthritis, cycling may be the right exercise for you. Research has shown that cycling can improve hip osteoarthritis. It’s a low-impact exercise that places less stress on your joints. Cycling may also help to loosen your quadriceps, hamstrings, calves and hips, and make them more flexible over time.
Women and older adults who may be at risk of developing osteoporosis, should incorporate other weight-bearing forms of exercise into their weekly activity, since cycling does not help enough to strengthen bones, but it’s great for developing leg muscle strength and endurance.
When Can Cycling Make Hip Pain Worse?
Hips and knees are the joints requiring the most range of motion during pedaling. Posterior hip muscles, particularly the gluteus maximus are used extensively in the pedalling action of a cyclist. This repetitive action, along with overloading and poor bike posture, can all lead to pain in the hip area.Hip pain could also be a result of existing or past injuries, joint issues or overuse of joints and muscles.
The key to benefitting from cycling, is to start slowly and not overdo things. It’s also important to ensure that your posture on the bike is correct, to avoid pain.
When Can Cycling Help Back Pain?
Staying active can help ease back pain. The benefits of cycling for back pain, depend on various factors such as:
- The cause of your back pain
- Your bike setup
- Your posture
- Core strength
- How much you train or cycle & how experienced you are
It’s advisable to exercise, stretch and keep active when you have back pain. Cycling is a low-impact exercise which may be useful for people with osteoarthritis or arthritis, since it puts less strain on your joints than other load bearing exercises.
Cycling can improve balance, coordination and can help stabilise your core, which supports your back. Cycling can also be helpful for people with back pain or for general health.
When Can Cycling Cause Back Pain?
Cycling can cause lower back pain, but it also depends on the bike and your posture on the bike. Choose a bike that works for you, and ensure that it’s set up for your body. A physiotherapist can give you guidance on the right cycling posture. They can also show you how to set up your bike to use it without causing more pain. Or you can consult a professional bike fitter, to set your bike up correctly for you.
If you have poor core strength, this can make it harder for you to maintain a good posture while cycling. Over time, it can cause back pain.
Cycling for long periods can also cause pain if your back is kept in a flexed position for a long time. Staying in a flexed position for extended periods can compress the discs in your spine. It can also put too much strain on your ligaments and muscles over time, causing pain.
The Dos and Don’ts of Cycling with Back or Hip Pain
Before you start cycling, here are a few dos and don'ts you need to be aware of:
Speak to a Professional First
Before starting any new exercise, it’s a good idea to speak to your doctor and/or physiotherapist for advice. They can look at your specific situation to determine what kind of exercise is suitable for you and whether cycling is a good option. If cycling is the right choice, speak to a physiotherapist for advice on how to:
- Set up your bike
- Maintain a good posture
- Cycle in general to reduce pain
Start Slowly
If you don’t exercise regularly, start slowly and gently with 10 minutes of cycling at low resistance or on a flat, even surface. Gradually increase how much you do to reach a minimum of 30 minutes of cycling on most days. You can also alternate cycling with other strength, balance and endurance training or if you spend some of your time on a stationary bike, you can combine upper body strength exercises, such as arm movements using light hand weights.
Set up Your Bike Properly
Make sure your bike is set up correctly for you. For example, your bike setup can cause more pain if:
- Your seat is too high or too low
- The distance from the seat to your handlebars is incorrect. This can put your body in a position that can cause too much strain on your neck, shoulders, and lower back
- The way your foot is positioned on the pedal causes too much load into your ankle or foot
Develop Your Core Strength
Training your core muscles can help you maintain a stable posture on your bike to support your lower back and decrease the likelihood of back pain while cycling.
Maintain good posture
To avoid pain or injury and get the best out of your exercise on the bike, maintain good posture. Here are some posture tips:
- Keep your shoulders back.
- Bend your elbows slightly.
- Don’t lean with too much pressure on your arms, keep a light touch on the handlebars
- Keep your neck stretched with your chin down.
FAQs
Can I cycle with lower back pain?
Cycling can be helpful for some people with back pain caused by joints or nerve inflammation. However, if you have pain from disc issues in your back, cycling may worsen the pain.
Should you ride a bike if your hip hurts?
It depends on the cause of your pain. If you have osteoarthritis or rheumatoid arthritis, cycling may help. It is a low-impact exercise that can:
- Help keep your hip joints mobile
- Reduce stiffness
- Reduce pain
- Strengthen muscles surrounding your joints
Equally, poor bike posture can place too much load on a cyclist’s hips, which can result in hip injuries and pain.
It’s best to have your bike professionally set up to avoid poor posture or to have a bike fitted before you make the decision to buy it.
Ibuprofen is effective at helping relieve short-term pain such as back pain. For effective pain relief that lasts up to 8 hours, try Nurofen 200mg Express Liquid Capsules in a 400mg dosage.
This article is for general information only and not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. In all health-related matters, always consult your healthcare professional.
Always read the product label. Use only as directed. Incorrect use could be harmful. If symptoms persist consult your healthcare professional.
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