cycling and back posture

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   Our user asked: "I am a cyclist and was wondering what the proper posture should be, from the perspective of spine health. We are constantly warned against flexing the spine for fear of herniating discs, but most cyclists ride with the whole spine in an arch. I have been trying to find out whether this is actually advisable, or whether we should be seeking to maintain normal lumbar lordosis while riding. I can think of arguments for both, but wondered what an expert would think."

Ask a PT Response: "A curved/flexed spine is the correct positioning when in a racing positioning on a road bike. Mountain bike and hybrid bike will allow for a more correct/erect spinal position.

There are different ways to adjust the bike to allow for more comfort: seat ht, handle bar ht, distance between seat and bars, and any additional bars ie. aero bars. All these can adjust the amount of forward flexion.

The best advice would be to improve core strength. Since a cyclist is in a flexed position for an extended time, the spine can be protected by having a strong core. Most cycle exercise programs will place emphasis on core strength. Exercises would be prone and side planks, Stabililty Ball roll-outs (kneeling, elbows on ball for rolling forward), and 4-point UE/LE lifts on floor or on Stability Ball are a few ideas that come to mind."

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Ask a PT Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: Jul 07 2008 Status: Offline Points: 954	Post Options Post Reply Quote Ask a PT Report Post Thanks(0) Quote Reply Topic: cycling and back posture Posted: May 03 2010 at 3:44pm
	Our user asked: "I am a cyclist and was wondering what the proper posture should be, from the perspective of spine health. We are constantly warned against flexing the spine for fear of herniating discs, but most cyclists ride with the whole spine in an arch. I have been trying to find out whether this is actually advisable, or whether we should be seeking to maintain normal lumbar lordosis while riding. I can think of arguments for both, but wondered what an expert would think." Ask a PT Response: "A curved/flexed spine is the correct positioning when in a racing positioning on a road bike. Mountain bike and hybrid bike will allow for a more correct/erect spinal position. There are different ways to adjust the bike to allow for more comfort: seat ht, handle bar ht, distance between seat and bars, and any additional bars ie. aero bars. All these can adjust the amount of forward flexion. The best advice would be to improve core strength. Since a cyclist is in a flexed position for an extended time, the spine can be protected by having a strong core. Most cycle exercise programs will place emphasis on core strength. Exercises would be prone and side planks, Stabililty Ball roll-outs (kneeling, elbows on ball for rolling forward), and 4-point UE/LE lifts on floor or on Stability Ball are a few ideas that come to mind."

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jen80s Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: Jul 21 2008 Status: Offline Points: 4	Post Options Post Reply Quote jen80s Report Post Thanks(0) Quote Reply Posted: May 04 2010 at 10:50am
	Also check out http://www.bicycling.com/fitcore/home.html for videos of core exercises for bike riders.

robrobin10 Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: May 13 2010 Location: Miami, Florida Status: Offline Points: 4	Post Options Post Reply Quote robrobin10 Report Post Thanks(0) Quote Reply Posted: May 24 2010 at 4:35pm
	Its amazing how much damage incorrect posture positioning can cause. Not just when your riding on a bike either, you need to be careful when sitting in all manner of chairs, especially considering the amount of time people spent slumped over their desks each day.

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