The causes and solutions to the issue of riding back pain

Back pain is the most common problem for mountain bike riders. Both beginners and professional players complain about this problem. Dr. Edward Shang, an expert from Mountain Bike magazine, told us how to avoid back pain and make the back stronger. Even professional players have back problems. Regina Stiefl, a world-class female downhill racer, recalls: When I perform intensive training and frequent cycling every spring in the early spring, the waist is always hurt.

Mountain bike beginners often experience severe back problems after the first journey: intense backache in the back of the neck and pain in the lumbar spine. "Do mountain bike sports bring fun? Is it healthy?" Novices often shake their heads to ask themselves questions.

Dr. Edward Shang, a fitness expert at Mountain Bike magazine and an experienced knight, said: "Back pain and muscle tension in the shoulders and neck are the primary pain for the bicyclist." At least 50% of the bicyclists complain about low back pain. However, in most cases this pain can be avoided. There are two ways to benefit the back,

Dr. Shang: "The correct position of the seat cushion and the daily stretching exercise will produce amazing results."

Back pain, like chain shedding, is completely avoidable. As long as the correct seat position, frame height, and upper tube length for body type and riding style can be found, back pain can be prevented. As for knights who already have low back pain, they can use the stretching exercises described below.

Whether seat cushions are correct or not should be taken care of when buying a car. Many professional retailers often make mistakes and they will ask consumers: "You are a sports or recreational knight? Are you really riding a bicycle or just thinking of a bicycle in the Netherlands?" Faced with this problem Every consumer will indicate that he wants to ride a bicycle like an athlete. However, some people often mistakenly believe that: The posture that makes the upper body stretch forward and downward as far as possible is a sports sitting posture. In fact, this kind of sitting position originated from the initial stage of development of the mountain bike. Today, this kind of sitting position is totally untenable. The "sports posture" with the flat upper body is not a good sitting posture.

There are tips to prevent back pain

The unanimous opinion of the experts is: Mountain bike exercise is healthy. The problem is only how to adjust the height of the frame and the length of the upper tube. As long as you can identify the correct sitting position and do regular muscle relaxation exercises, you don't have to avoid the path that is full of trees.

Tip 1: The correct posture = cherish the back of the sitting position

For beginners and traveling knights who just want to relax by bike, the ideal cushion position is: the shorter upper tube; the difference in the height of the seat cushion and handlebar is minimal. Cavaliers with back problems should also choose this type of sitting posture because such sitting posture can reduce the burden on the back muscles. After regular training, the handle height can be lowered. But be careful: for each change you must gradually adapt. The effect of the difference in half centimeters is already great. Trained person's sitting position The back muscles have been able to adapt to the rider's burden. They should try to push forward with the upper body. Longer upper tube

The upper body must be stretched forward, and the body's center of gravity is also moved forward, making the burden on the shoulder muscles heavy. Large differences in the height of the seat cushions and handlebars also force the upper body downwards, increasing the burden on the back muscles. For beginners and knights with back problems, this type of sitting is not suitable. For sports players, this position can reduce wind resistance.

Tip Two: Stretching

Shoulder rotation

Ideal warm-up exercise before each trip or daily training session: the feet are as wide as the cheekbones, and an arm moves forward to drive the rotation of the shoulders. This relaxes the shoulder muscles and smooths blood throughout the entire back. The other hand easily placed on the cheekbones.

Shoulder movement

Stretches the movement of the scapula muscles. Move the flexed arm back at the height of the throat and the other hand near the elbow joint. Press the arm and continue moving it backwards until you feel a tension between the shoulders. This will enhance the stretching effect. Note: Do not sprain the spine.