1. Repetitive Motion Sickness
Cycling, while a grueling sport, does not allow for much range of motion during the activity. Instead cyclists get in one position, leaning over to reach the handlebars and maintain that position for hours on end. It's no wonder that back injuries are second only to knee injuries among cyclists. It is imperative that the position held by a cyclist is proper. The back should be straight and firm and rely on the arms and pelvis to hold the body in place instead of the back. The back, while leaning forward during cycling, should not be involved in holding the body in form, but should be centered and allowed to rest on the stronger muscles in the arms and hips.
2. Adjust Your Bike
Make sure your bicycle is the correct size for you and make adjustments to ensure your comfort. The seat and handlebars determine whether the body can maintain correct posture while riding. The seat should be just high enough to allow you to pedal with your toes and the ball of your feet. While extended, your legs should always maintain a bit of flex in the knees, never locked. The handlebar height will add or detract from the aerodynamics if they are set too high, but they need to be at a height that allows you to bend forward easily from the hips and not have to ride with a curve in your back.
3. Prepare with Stretching
Back strengthening exercises will prevent strain and injuries while cycling. Knee raises work to strengthen the lower back and keep it flexible. Lie on the floor and bend your knees to your chest. Grab hold of your knees with both hands and gently pull back. Hold, but do not bounce while stretching. Release to full prone position and raise your hands above your head. Reach behind you as hard as you can to give your back a reverse stretch. To strengthen the core, which protects your back, lie on the floor with your knees bent and your feet flat on the floor. Raise your knees toward your chest and extend your feet. Tighten your ab muscles and raise your head slightly while holding the extension for five or six seconds. Return your knees to your chest, and then back to the starting position. Repeat ten times unless you feel any pain. While standing, rotate your hips as if you are doing an Elvis impersonation, with your hands on your hips. This move will tone and flex your hip muscles, which need to be strong while you ride.
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