How to get rid of back pain on a road bike
Regular training and special stretching and strengthening exercises help to get rid of back problems - or prevent them in the first place. We have put together a mixture of ten stretching, mobility and strengthening exercises that every cyclist can easily do. Ideally several times a week.
1. stretching exercise for the neck I
Stand up straight, feet shoulder-width apart. Grasp the back of your head with both hands (fingers interlaced) and pull your chin towards your chest. Keep your upper body completely straight (no hunched back!) and pull your shoulder blades back. Now press lightly against the back of your head with your hands so that there is a slight tension in your neck.
- Hold at least 2-3 times for 10-20 seconds
POSITIVE Relaxes the rear neck muscles, which are particularly stressed on a racing bike
2. stretching exercise for the neck II
Stand up straight and stretch your spine by pushing the crown of your head upwards. Lower both shoulders and tuck your chin in. Now tilt your head to the left side towards your shoulder without turning it. You can support the movement with your left hand: To do this, grasp your head slightly above your right ear and gently pull it towards your left shoulder. Stretch your right arm towards the floor. Feel the stretch. Then switch sides.
- Hold each side at least 2-3 times for about 10-20 seconds
POSITIVE Relaxes the lateral neck muscles, which are also strained when riding a road bike
3. arm screws
Stretch both arms horizontally to the side. The thumb of one hand points downwards and the thumb of the other hand points upwards. Turn your head and look at the hand with the thumb pointing downwards (as if you were looking at a watch on your wrist). Now change the direction of the thumbs simultaneously with a helical movement of the entire arms, turning your head each time to the thumb pointing downwards. Your shoulders should follow the movement loosely.
- Approx. 10-15 repetitions per side
POSITIVE Loosens parts of the neck, shoulder and upper back muscles including their fasciae
4. open the chest
Lie on your back on the floor and place a fascia roll or a rolled-up towel lengthways between your shoulder blades. Spread out your arms.
- Remain in the position for at least one minute (preferably longer)
POSITIVE Stretches the chest and front shoulder muscles; a good counter-movement to the bent sitting position with a hunched back on the bike
5. stretching exercise for the shoulders
Place one hand between the shoulder blades from above. Approach the hand of the other arm from below and try to touch or even grasp the upper fingers. Then switch arms.
- How to do it: Hold for 5-10 seconds, 2-3 repetitions
POSITIVE Opens the chest and stretches the front of the torso as well as parts of the arm and shoulder muscles
6. lying jumping jack
Lie on your stomach, stretch your arms forwards. Raise your arms and legs at the same time, then simultaneously stretch your arms out to the side and open your legs - and return to the starting position. Do not put your arms and legs down during the entire exercise!
- 15-20 repetitions
POSITIVE Strengthens the entire back of the body
7. backward forearm support
Lie on your back and support yourself on your elbows. Press your heels into the floor with your knees slightly bent and lift your buttocks. Now stretch both legs straight forwards alternately.
- 12-15 repetitions per side
POSITIVE Strengthens the entire front and back of the body
8. beetle
Lie on your back and tense your stomach (no hollow back!). Lift your shoulders off the floor and stretch both arms forwards. Now lift your slightly bent legs and move them up and down alternately. At the same time, bring the opposite arm to your knee.
- 10-15 repetitions per side
POSITIVE Trains the abdominal muscles (a strong abdomen relieves pressure on the back)
9. turn fuselage
Lie on your back, stretch your arms out to the side and bend your legs at an angle of around 90 degrees. Turn both legs to the left until your knees - depending on your mobility - are close to or resting on the floor. If necessary, strengthen the rotation by placing your hand on the side of your knees. Turn your head to the other side, keeping your shoulders on the floor. Then bring your knees back to the centre of your body and to the other side, turning your head to the opposite side again.
- Remain in the end position for at least one minute per side; repeat at least 5 times per side
POSITIVE Makes the core muscles and spine more flexible
10. forearm support
Lie on your stomach and support your upper body on your forearms. Your elbows are at shoulder height. Your forearms can be parallel to each other or pointed so that your hands are touching. Your feet only touch the floor with your toes. Now lift your whole body so that your pelvis, shoulders and legs form a line. Maintain tension, do not sag! Variations are possible, for example with a raised leg.
- Hold for 20-30 seconds (later at least 60 seconds)
POSITIVE Complex exercise that strengthens the entire core muscles, especially the core muscles between the diaphragm and pelvis
Preventing back pain: tips for road cyclists
- Dear Shorter distances until the problems have been eliminated.
- Significant canting of the saddle or extreme Aero seating position avoid or moderate.
- Gymnastics and stretching exercises before and after cycling.
- Daily Stabilisation exercises for the torso (you can feel the effect from 10 minutes a day!)
- During the journey Sufficient breaks insert.
- Taking care of the "Maintenance" of the bodys, especially the affected back regions (gymnastics, physiotherapy, massages, joint-friendly diet with many minerals and vitamins)
- Possibly you can Food supplementsfor example with chondroitin and glucosamine, can help (ask your pharmacist).
Stress as a trigger: If you are stressed (often an additional factor in back pain), you should Relaxation exercises learn.
Balancing and alternative sports such as swimming, hiking, climbing, yoga, inline skating relieve, relax or train the back.
In the Everyday life on Back-friendly posture pay attention. You can get tips in back training courses (clubs, fitness studios, adult education centres)
If you have to sit a lot all day, you should Ergonomics tips (e.g. Sitting correctly at your desk)
Heat helps well with muscular tension, for example hot pads such as mud cushions or alternating showers promote blood circulation and relaxation.
For treatment and gymnastics also remember the Fasciae (connective tissue sheaths). Methods such as osteopathy and "FDM" (fascial distortion model) incorporate them or focus on them. You can also loosen your fascia yourself with a fascia roller (e.g. a Blackroll). >> Fascia training: the best exercises for road cyclists
Night's restInvest in a good mattress and possibly an orthopaedic pillow.
Recommendations help: Ask your club or sports colleagues for advice Orthopaedistswho are familiar with cyclists.
