Just because indoor or stationary cycling is a low impact workout doesn't mean it's necessarily injury free. Lower back pain is a serious issue often not discussed. But by keeping proper form, technique and posture in mind, you can cycle indoors back-pain free.
Posture
Lower back pain while cycling indoors is typically caused by poor posture. Good cycling posture is very different from good posture while sitting or standing. Correct posture facilitates the pedaling action. The back should be arched, like a bridge, not drooping forward between the hips and the shoulders.
Bike Fit
Unnecessary strain on your back from the handlebars can lead to back pain. To avoid this, adjust the handlebars so that they are the same height of your seat or higher. You want to be able to reach for the handlebars comfortably, maintaining a slight bend in the elbows.
Climbs
High-resistance exercises that avoid bouncing are good for lower back pain. In seated climbing exercises, which simulate riding uphill, set your resistance to high to avoid bouncing in the saddle, which can lead to back pain. The power for this position comes from your legs, and your upper body is tilted forward from the hips at a 45-degree angle.
Core Strength
Any back rehabilitation program includes some type of exercise for improving core strength. Many indoor cycling exercises strengthen the core. For example, the seated row position -- in which you're sitting slightly forward in the saddle with your shoulders relaxed and pedaling in the a circular motion -- engages the abdominal and core muscles. If you ride the bike concentrating on proper placement of your body, the core muscles between shoulders and mid-thigh will engage, supplying stability during the ride.
References
- Fitour Indoor Cycling Certification; 2007
- Fit Moves: Indoor Cycling Benefits
