Your lower back has started aching, and you are wondering whether to keep cycling. For many people, cycling can be a comfortable way to stay active with a sore back, especially with a few changes to your bike and how you ride. Here is how to keep pedalling while your back settles.

Why cycling can affect your back

On a bike, your back holds a bent-forward position for long periods, especially on a road bike with low handlebars. Pushing hard up hills or in high gears can add to the load. Bumpy roads can jar a sore back too.

For many people, though, cycling feels easier than walking or running, because your weight is supported by the saddle. It can be a good way to stay active while your back settles.

Bike checks that may help

Some changes to your bike set-up can ease the load on your back:

• Raise your handlebars, so you are sitting more upright.
• Bring your handlebars a little closer, so you are not stretching forward.
• Check your saddle height. Too high and your hips may rock, too low and your back may round more.
• Make sure your saddle is level, rather than tilted up or down.

Small changes, a few millimetres at a time, can make a noticeable difference. A bike shop or bike fitter can help if you are unsure.

Adjusting your rides

Some changes to how you ride can help:

• Ride shorter distances, and build up gradually.
• Choose flatter routes, rather than steep hills.
• Use lower gears and a faster pedalling rhythm, rather than pushing hard in high gears.
• Avoid rough roads and potholes where you can.
• Change position on the bike often, like moving your hands, sitting up for a moment or standing on the pedals briefly.

Taking breaks

On longer rides, stopping every so often to get off, walk around and stretch can help your back. Some gentle movements to try:

• Standing, place your hands on your lower back and gently lean back a little way.
• Slowly turn your upper body to each side.
• Walk for a few minutes.

Reading how your back responds

A mild ache during or after cycling that settles within an hour or so is usually fine. If your back is sorer the next morning, make the next ride a little shorter or easier.

Indoor cycling

An exercise bike or turbo trainer lets you control the conditions, with no bumps or hills. Many exercise bikes have higher handlebars, which can feel more comfortable for a sore back. If you go to spin classes, sitting up more and keeping the resistance lower can help for now.

Commuting by bike

If you cycle to work, a few changes can help:

• Carry your things in panniers rather than a rucksack, to take weight off your back.
• Leave a little earlier so you can ride at an easy pace.
• If your back is very sore, you could cycle part of the way and walk or take transport for the rest.

Off-road riding

Rough trails and jumps can jar a sore back. Sticking to smoother trails or roads, and letting your arms and legs absorb bumps by lifting slightly off the saddle on rough ground, can help. Padded shorts can make longer rides more comfortable too.

Building strength alongside

Strong back, hip and trunk muscles help your back cope with cycling. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.
• Sit to stand. Rise from a chair without using your hands, then lower slowly.

If you would like to follow along, VIDA has short videos of bridges, back lifts and sit to stands you can use at your own pace.

Building back up

As your back settles, you can gradually bring back longer rides, hills and your usual bike position. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Cycling can be a comfortable way to stay active with a sore back.
• Raise your handlebars and bring them closer for a more upright position.
• Use lower gears and choose flatter routes for now.
• Change position often and take breaks on longer rides.
• Carry things in panniers rather than a rucksack.

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