If you’re suffering from lower back pain, cycling can be a great way to relieve the discomfort. Cycling is low-impact and builds strength in the muscles around your spine, which helps counteract any damage caused by sitting for too long at work or during your commute.
Cycling can help ease lower back pain, provided you position your body properly and use the right equipment.
Cycling can be a great way to improve your lower back health and ease lower back pain. Cycling helps strengthen the muscles in your core, which supports the spine and helps prevent injury. It also strengthens the muscles in your back, which will help keep it strong and flexible when you’re cycling.
Cycling improves blood flow throughout your body, including to places where you might feel pain like a sore neck or lower back. This increased circulation can help alleviate pain and stiffness caused by sitting for extended periods of time at work or in front of a computer screen at home!
Going for a bike ride outside is also one way to boost vitamin D levels—something more important than ever these days as many Americans suffer from vitamin D deficiency due to limited outdoor exposure during the winter months (and year round).
Another great thing about biking is that it improves flexibility because riders must constantly adjust their bodies while riding; this means they use all different muscles as they pedal along! You should aim for 15 minutes every day if possible – but even just 10 minutes every other day will do wonders when it comes time for bedtime!
Benefits of Cycling if You Have Lower Back Pain
If you’re looking for ways to ease lower back pain, consider cycling. Cycling can help position your body properly and use the right equipment to provide a balanced workout.
1) Cycling is low-impact
Cycling is a low-impact activity that puts little stress on your joints and can help you build muscle. Cycling is also a great way to get exercise without putting too much strain on the body. This can be especially important for people who are elderly, have joint problems, or want to avoid injury when exercising.
Cycling uses both the upper and lower body – which means it contributes to overall fitness by improving both strength and cardio health. The low impact nature of cycling has been shown to be ideal for individuals with osteoporosis or other medical conditions that make it difficult or painful for them to walk long distances or run sprints (such as those suffering from osteoarthritis). It’s also good news if you suffer from back pain!
2) Cycling strengthens your core muscles
Cycling is a great way to strengthen your core muscles and improve your posture. Your core muscles are the ones that connect your upper body with your lower body, and they’re responsible for supporting you while you do things like walk or run.
Your core includes two groups of muscles: the internal and external obliques, which run along either side of your abdomen; and the rectus abdominis (also known as “that part that feels like it’s being squeezed by a rubber band when someone does situps.”) In addition to cycling, there are plenty of other exercises that can help strengthen these muscles if cycling isn’t an option for you.
Here are some examples:
- Plank pose – This exercise will work all of those inner-abdominal muscles in one fell swoop! To start out, lie face down on the floor or mat with elbows bent under shoulders and forearms flat on ground; then lift up onto toes while extending legs behind so body forms an inverted V shape. Hold this position for 30 seconds at first; eventually work up to 60 seconds per set (three sets total). Plank variations include side planks (hold yourself up with one arm) or single-leg planks (hold yourself up solely on one leg).
- Side bends – Stand tall with feet about shoulder distance apart, knees slightly bent; holding dumbbells at sides if desired. Slowly bend from waist sideways bending opposite arm towards floor until hand reaches side but not past 90 degrees; return back upright position then repeat same motion on opposite side until completing 3 sets total repetitions per side bending movement.
3) Cycling builds endurance & flexibility in your back muscles
Cycling is a great way to build endurance and flexibility in the back muscles. The nature of cycling means that you have to hold your body upright for long periods of time, which requires extensive use of the core muscles. In turn, this strengthens your back muscles which are responsible for supporting your spine during all activities.
In addition, cycling puts less stress on your spine than other aerobic exercises because it involves less impact on the joints. This allows you to strengthen these important structures without damaging them or making them sore!
As if all this wasn’t enough – cycling also improves cardiovascular health by increasing oxygen flow throughout your body and improving lung capacity – which means you’ll be able to work out harder for longer periods of time before needing rest breaks!
4) Cycling improves blood flow
Cycling is a low-impact exercise, which means it doesn’t put much stress on your joints. It’s also a great way to get your heart rate up and improve your overall cardiovascular health. And it’s one of the best ways to improve flexibility and range of motion in the lower back. If you prefer some indoor cycling, you should consider having a closer look at spin bikes.
Cycling can help you build strength in both the upper and lower parts of your back, too. This helps prevent injuries from overuse or repetitive strain—especially if you spend long hours sitting at a desk every day!
5) Cycling gets you outside and raises your vitamin D levels
Vitamin D is essential for healthy bones and muscle function, as well as regulating your immune system. Although you can get vitamin D from food such as fatty fish, egg yolks and fortified dairy products (like milk), the best way to ensure you’re getting enough is by exposing yourself to sunlight.
The sun’s rays are considered to be one of the largest sources of natural vitamin D in the body, which is why many people choose to cycle outdoors instead of inside on an exercise bike or treadmill. When biking outside during daylight hours (between 8am-3pm) without sunscreen on your face or arms and legs completely exposed—you’ll soak up some serious rays that will increase your chances for healthier skin as well as a boost in vitamin D levels!
How to prevent lower back pain
There are several things you can do to prevent lower back pain. For example, make sure that your bike fits you properly. When choosing a bike, get one that is the right size for your body and will allow you to ride in an upright position with feet flat on the floor. It’s also important to make sure that your seat height and angle are set correctly so that when pedaling, your knee is over the pedal spindle and not behind it (this causes unnecessary strain on your hips). It may take some adjusting of these settings at first, but once they are dialed in properly, it will be easy to maintain good form while riding.
Choosing the best bike to avoid lower back pain
Choosing the right bike for your body type and needs can go a long way in preventing lower back pain. If you’re worried about buying a bike, don’t be; there are many options out there that will fit your budget and offer features that make riding more comfortable. It’s important to remember that this is not a one-size-fits-all activity, so don’t hesitate to ask questions at your local bicycle shop before making any purchases. They’ll be able to help you find the perfect model for your needs and preferences!
Optimise your bike set-up
- Make sure the seat is level with or slightly higher than the handlebars.
- Adjust your seat height so that your thighs are at a 90 degree angle to the pedals when you’re standing on them.
- Adjust your handlebar height so that they are at an angle comfortable for you when you’re sitting on the bike. You want to be able to easily reach them without straining your shoulders, so if you have any issues with back pain from working at a desk all day this is especially important! Pay close attention to the diameter of your handlebars and grips as they can have an affect too.
- Make sure there is enough clearance between yourself and any obstacles around (street signs, fences, trees) so that nothing can hit you while riding and cause injury or damage to your bike!
Lower back pain cycling stretches
If you are looking for a way to stretch your lower back, then cycling is an excellent option. The standing up position that you use when riding will help stretch out your back muscles and joints. This will increase the mobility of these areas and allow them to function better.Hip opener and glute stretcher
- Hip opener and glute stretcher: Lie on your back with one leg bent and the other straight. Lift your straight leg up as high as possible without straining your lower back. Keep your pelvis stable, meaning neutral (not tilted up or down). Support yourself with both hands under the thigh of your bent knee, fingers pointing toward the ground outside of and below it.
- Benefits of hip opener and glute stretcher: This stretch is great for opening up tight hips, which can cause pain in the low back if left untreated for too long. It also provides an effective stretch for the muscles around your buttocks (glutes) since they attach to those same muscles in our thighs. Stretching them helps relieve tension from long rides or sitting at a desk all day—two things that can make this area especially sore!
- How often should I do it? You should aim for 2-3 times per week when first starting out—or every other day if you already have some flexibility in these areas from regular exercise like cycling or running. As long as you don’t feel any pain while stretching out this way, go ahead and do whichever version feels best!
Supine body rotation
To do this stretch, you will need a yoga mat or carpeted floor.
- Lie on your back with arms by your sides. Bend both knees slightly and draw them in towards the chest, keeping the thighs parallel to each other and feet flexed (pointed).
- Keeping the right knee bent, rotate your left leg outwards as far as possible without twisting at the waist or moving your hips up off the floor; then return it to its original position before repeating on opposite side; repeat 10 times with each leg (20 times in total). Hold for 5 seconds at end of each repetition if possible but hold as long as you can manage without compromising form (try not to let hips sag too much).
- Repeat steps 1-2 above holding for 30 seconds instead of 20 reps per set (40 repetitions total), if that feels ok for you .
Downward facing dog
The downward facing dog is a yoga pose that stretches and lengthens your back, hamstrings, quads and calves. Hold it anywhere from 10 to 30 seconds, then repeat on the other side. In order to do the downward facing dog pose properly:
- Place your hands on the floor in front of you with your fingers spread wide apart and shoulder-width apart. Your feet should be hip-width apart.
- Exhale as you push back into a plank position by lifting up through your heels and crown (top) of head so that only toes are touching the ground; keep wrists straight; core engaged throughout; chest lifted; shoulders dropped down away from ears; gaze softly forward or slightly up
This stretch is a great way to open up your hips and lower back. It also stretches the shoulders and chest, so it’s a good all-around stretch.
The Hug Stretch is best performed with your hands on a wall for support, but you can also use a couch or chair if that’s more comfortable for you. To begin, stand up straight with feet hip-width apart and knees slightly bent as if you were ready to jump into action at any moment (which makes sense because after all we are talking about cycling).
If you’re still worried about possible lower back pain, remember that it is normal for your body to ache after a long ride, especially if you haven’t ridden regularly before. Your muscles will be sore but this will go away within a few days. Look after yourself and try not to overdo it on your first few rides – take breaks when needed!