Easily Overcome Mountain Biking Low Back Pain.
One of the things I love about living in Costa Rica is the seemingly endless network of ridable dirt roads and trails. Both international residents, visitors and locals have taken up mountain biking enthusiastically.
Mountain biking has grown from a niche activity to an extremely popular international sport over the years. With its growing popularity, more and more people are discovering the thrill and excitement of navigating challenging terrain on two wheels. However, with this increased participation comes an increased risk of overuse injuries.
Unfortunately, up to 90% of mountain bikers will experience some form of overuse injury during their cycling careers, and mountain biking with low back pain is one of the most common complaints. Low back pain is experienced by almost half of all mountain bikers, with other common overuse syndromes being neck pain and knee pain.
In light of this growing problem, this article aims to provide insights into the causes and solutions to low back pain while mountain biking. It will provide information on the common factors that contribute to low back pain, such as poor bike fit, heavy backpack, poor core stability and strength, poor hip mobility and hamstring tightness.
This article will provide practical tips and solutions for reducing low back pain while mountain biking, including suggestions for improving bike fit, reducing the weight of your backpack, increasing core stability and strength, and improving hip mobility and flexibility.
This is the first of a series of articles on mountain biking overuse syndromes and the best ways to reduce pain while participating in this exciting sport. By incorporating these tips and techniques, you can enjoy the benefits of mountain biking without the pain and discomfort.
Bike fit: Make sure your bike is adjusted to fit your body properly. A proper bike fit will help reduce stress on your back and neck.
Poor bike fit can be a major contributor to low back pain while mountain biking. A bike that is too long can cause you to stretch out too much, putting unnecessary stress on your lower back. This can lead to pain and discomfort, as well as an increased risk of injury.
In addition to bike size, other factors such as the stem length, saddle position, and handlebar height can also affect bike fit and contribute to low back pain. A stem that is too long can cause you to lean forward too much, putting stress on your lower back. A saddle that is too far back can also cause you to lean forward, while a handlebar that is too low can force you to bend forward and put stress on your lower back.
To ensure proper bike fit, it’s important to get measured and adjusted by a professional bike fitter. In the Tamarindo area, I refer patients to Bike Craft Costa Rica, but ask around local bike shops for someone near you. They can assess your posture on the bike and make adjustments to the saddle height, handlebar position, and stem length to ensure that you are in a comfortable and efficient riding position.
Heavy backpack: Try to reduce the weight of your backpack by only carrying essentials. You can also redistribute the weight evenly across your back.
In addition to reducing the weight of your backpack, it is also important to distribute the weight appropriately. When carrying items that can be stored on your bike, it is best to put them on the bike instead of in your backpack. For example, instead of carrying all your water in your backpack, use the bottle holders on your bike to store your water bottles. This will help distribute the weight more evenly and reduce the stress on your back.
Additionally, make sure that the weight in your backpack is evenly distributed across your back. A backpack with adjustable straps can help you achieve a balanced distribution of weight. An unbalanced distribution of weight can lead to back pain and discomfort, so it’s important to make sure that your backpack is properly loaded.
When carrying a heavy backpack, it’s also important to remember to maintain good posture while riding. Stand up and pedal when going uphill to reduce the stress on your back and engage your core muscles. By properly distributing the weight and maintaining good posture, you can help prevent and reduce low back pain while mountain biking.
Core stability and strength: Strengthening your core muscles can help reduce low back pain while mountain biking.
While cycling is a great way to develop leg strength, it can actually impair core stability. This is because cycling involves a relatively flexed position on the bike, which can inhibit the transverse abdominis muscle and the lumbar multifidus muscles. These muscles are essential for maintaining stability in the lower back, so it’s important to target them in your strength training.
Drawing-in stability exercises are especially helpful in training these muscles. These exercises involve drawing your belly button towards your spine while keeping your spine in a neutral position. This activation of the transverse abdominis and lumbar multifidus muscles helps improve stability and reduce the risk of lower back pain. Some examples of drawing-in exercises include the bird dog, the clam shell, and the hip bridge.
In addition to drawing-in exercises, it’s important to also incorporate other core-strengthening exercises into your routine. Exercises such as planks, bridges, and side planks can help improve overall core stability and reduce the risk of low back pain.
Hip mobility and hamstring tightness: Incorporate hip-opening exercises into your warm-up routine.
Hip mobility and hamstring tightness can also play a role in low back pain while mountain biking. Hamstring shortness, anterior pelvic tilt, and hip flexor hyperactivity are common factors that can contribute to low back pain.
The hamstrings and hip flexors play important roles in stabilizing the lower back and pelvis during cycling. When these muscles are tight, they can pull on the lower back, leading to pain and discomfort. Additionally, anterior pelvic tilt can cause the lower back to over-arch, putting additional stress on the lower back.
To address hip mobility and hamstring tightness, it’s important to incorporate stretching and manual therapy into your routine. Stretching exercises such as hamstring stretches and hip flexor stretches can help improve flexibility and reduce tension in these muscles.
Manual therapy techniques such as Active Release Technique (ART) can also be very effective in treating hip mobility and hamstring tightness. ART is a type of soft tissue mobilization that helps to release tension and improve function in the muscles. ART on the hamstrings and hip flexors, like the psoas muscle, can help to reduce low back pain and improve hip mobility.
Gluteus medius weakness: Strengthening the gluteus medius can help improve stability while riding and reduce low back pain.
Cycling can cause an imbalance between the quadriceps muscles and the glute muscles, leading to over-development of the quadriceps and under-development of the glutes. This can result in a biomechanical shift that often causes low back pain.
The gluteus medius muscle is especially important in maintaining stability while cycling. When it is weak, the pelvis can drop on one side, leading to a destabilization of the lower back. This can result in pain, discomfort, and an increased risk of injury.
To address this imbalance, it’s important to incorporate exercises that target the gluteus medius into your strength training routine. Exercises such as squats, lunges, and single-leg deadlifts can be effective in strengthening the glutes. It’s also important to make sure that you are using proper form and technique when performing these exercises to prevent further injury.
Remember that low back pain can have many causes. If your back pain is persistent or getting worse you should definitely seek out some help from your healthcare provider. If you are in the Tamarindo, Costa Rica area, come see me.