Pulling a back muscle while cycling is a common injury among sports enthusiasts. The exact cause of your pain may be difficult to pinpoint, as the back is a complex system of muscles, joints and nerves that are interwoven and work together. Pinpointing the exact cause of your pain is the first step in returning to pain free riding.
Musculature
The are two groups of muscles in the back, deep muscles such as the transversospinalis muscles and erector spinae and superficial muscles such as the latissimus dorsi and gluteus medius. The transversospinalis muscles are the most important when it comes to stability of the spine and are composed of three layers of muscles. The deepest are the rotatores, layered by the multifidus with semispinalis being the most superficial. The erector spinae muscles are larger than their predecessors and attach to the spine. They are thought to aid in the leaning-forward movement.
Cause
A pulled back muscle, or strained back muscle, is often caused by the overuse or overloading of a muscle. As the muscle is overstretched, it may be torn. This can occur during prolonged climbs in cycling or as a result of using a bad riding posture for an extended period. The lower back is frequently strained, as it must support the weight of the upper body, whether standing or sitting or cycling.
Treatment
Temporary relief of back pain can be obtained by using an over-the-counter combination pain and anti-inflammatory medication containing acetaminophen or ibuprofen. Follow a regimen of icing your back that consist of sessions of 15 to 20 minutes with ice on your back every four hours for two to three days. After five days, you can begin to apply heat to your back in segments of 15 to 20 minutes.
Prevention
There are some simple ways that you can make sure you are not a victim of a strained back muscle while cycling. Check the fit of your bike to make sure the seat is positioned so that you may comfortably reach your handlebars in any riding position. Work on maintaining a flat back while riding by focusing on rotating your hips to get your belly button closer to your top tube. Stretch before and after you ride, concentrating on the hamstring and quadriceps muscles, as well as the lower back muscle group.
