Degenerative disc disease and its major complication, spinal stenosis, are exceedingly common problems for those over age 50. Degenerative disc disease is caused by intervertebral discs losing their elasticity with age or when a herniation, or rupture, of the liquid nucleus pulposis in the center of the intervertebral disc occurs. These painful conditions may be caused by injury but more commonly are simply due to the wear and tear of normal activities of life. More than one disc is often involved; the most common areas are in the lumbar spine, or lower back, and cervical spine, in the neck. Physical exercise, including biking, is often recommended and can be effective in relieving pain.
Biking and Back Pain
Although biking can also be a cause of back pain, proper adjustment of the saddle angle so that the front part of the seat is higher can prevent most back pain due to riding. Proper saddle angle causes forward bending of the lower back, which prevents pain by helping to strengthen the lower back and improve muscle tone. In people with degenerative disc disease, biking and other exercises do not appear to cause any worsening of the condition. In fact, biking is often included as part of a physical conditioning program for patients who suffer from degenerative disc disease and spinal stenosis.
Pros of Biking as Exercise for Back Problems
Any activity that promotes forward bending of the spine will generally relieve back pain caused by degenerative disc disease and related disorders. Lumbar spinal stenosis pain lessens by exercises such as biking, as the spinal forward bending relieves pressure on nerve roots. Even in people who have had surgery for lumbar spinal stenosis, there have been no reported increases in the need for reoperation in those who regularly perform such exercises, according to a January 2004 article in "The Spine Journal." Actually, reoperation in those who have had back surgery before is highest in people who do not exercise at all, notes a 2005 study in "European Spine Journal."
Cons of Biking as Exercise
Minor and serious injuries both related and unrelated to the back can occur while bike riding, as with any type of exercise. Head injuries are common but can be reduced if the rider wears a proper helmet. The lower legs, ankles, feet, hands and wrists are often susceptible to abrasions, contusions, sprains and fractures due to falls. Seat problems can cause genital injuries. Distance riding can cause numbness in the hands due to nerve problems in the arms. Many of these potential injuries can be eliminated by making adjustments to the bike and paying attention to safety.
Conclusions
For persons with multilevel degenerative disc disease, bike riding can be a satisfying way to maintain fitness. Since biking can be a practical means of transportation, it can be incorporated into your daily commute or errand schedule with great efficiency. Consult with your physician before embarking on a biking program or any other type of vigorous exercise, especially if you have had back problems or surgery.
References
- "Journal of Musculoskeletal Medicine"; Managing Degenerative Lumbar Spinal Stenosis; Phillip S Yuan, M.D.; 2009
- Back.com: Causes and Diagnoses
- "The Spine Journal"; Exercise as a Treatment for Chronic Low Back Pain; James Rainville, M.D., et al.; January 2004
- PubMed.gov: Functional Results and Risk Factors After Lumbar Disc Surgery; B. Kara et al; 2005.
- "British Journal of Sports Medicine"; Effect of Changing the Saddle Angle on the Incidence of Low Back Pain in Recreational Bicyclists; M. Salai, et al.; 1999
- PubMed.gov: Common Cycling Injuries -- Management and Prevention
