Indoors or out, bicycling can be great for an individual’s back with proper preparation. With everything that is going on, many individuals are getting creative with their workouts. Many are turning to home or outdoor exercise. Bicycling is considered a safe activity. According to the NPD Group, bicycle sales have tripled in sales since March.

However, back pain could be affected by a biking routine. Whether a newfound hobby or regular activity, individuals need to prepare and plan ahead before getting out on the trails or on a stationary exercise bike and avoid developing or aggravating back pain. Here are a few essential tips to create a safe and back-healthy bicycling experience.  

11860 Vista Del Sol, Ste. 128 Bicycling and Back Pain: What to Know
 

Understanding back pain

Bicycling is a type of aerobic exercise that can help with overall health. Done regularly it can improve the heart and lungs’ performance. Other areas of the body like the spine along with the musculoskeletal system, also benefit. For some, it is an even better form of exercise than jogging or aerobics, as it can be less jolting on the body and spine.

Back pain during cycling is rare except when individuals try to push the intensity level beyond their normal workout. If there is back pain from an unknown cause it should be looked into by a doctor, physical therapist, or chiropractor before beginning a regular bicycling regimen.

There are certain spinal conditions where bicycling can benefit. Individuals that bike ride with conditions like degenerative disc disease and lumbar spinal stenosis can experience relief in the back and legs, as it’s an exercise in which flexes the back. But there are spinal instability conditions like spondylolisthesis, that create forward flexion and can worsen back and leg pain. Therefore it is essential to attain a diagnosis before committing to regular bicycling.

 

Talk to a Doctor

Before starting any exercise program, talk with your doctor to find out if you are healthy enough for this type of therapeutic workout. Those with present back pain issues also need to be cleared by their doctors. But more than likely if they are already following a treatment plan, their doctor would have them doing some form of stretching/exercise as part of their plan, and they just need to find out if riding a bicycle is OK. Once cleared, even with chronic mild back pain an individual can initiate bicycling into their regimen.  

cyclists benefit with chiropractic el paso, tx.
 

Reasonable workout

In addition to safety basics individuals need to:

  • Wear a helmet
  • Wear highly-visible clothing
  • Get their bike serviced for optimal performance
  • Add reflectors
  • Add lighting
  • Have a workout/training plan

As with any exercise, there should be a training plan that will be sustainable and help to avoid injury. Set small goals, especially when beginning. Go for an achievable distance or workout time. Then gradually build up and don’t rush. Allow yourself to go through the experience, learning as much as you can.

Both indoor and outdoor biking require a thorough warm-up and stretching of the body. This definitely includes the spine, that needs some time to loosen up, properly. A healthy comfortable bike seat or saddle with the proper height for body type and inseam is vital. Being uncomfortable while trying to perform therapeutic exercises plus the added possibility of worsening the injury or creating a new one from a stock seat is not worth the risk. At the end of the ride, cooling down is strongly advised.

 

Pay attention to form/mechanics

When it comes to biking technique, there is no particular form that is ideal or the best.  Always try to be in a position where the spine is comfortable. This type of bicycling is low-impact and should be fluid in motion. Poor posture, jerking motions of the spine, neck, or not using the proper equipment can cause poor mechanics and increase the risk of injury.  

11860 Vista Del Sol, Ste. 128 Bicycling and Back Pain: What to Know
 

Indoor bicycling

Cycling indoors could be safer for individuals that do not have access to safe bicycling areas or are older. Options include spin class or stationary bike. Both are set in a controlled environment with accidents being a rare occurrence. Outdoor biking happens on the road, bike path, sidewalk, or terrain where there is potential for an accident. With the machine or class, individuals can:

  • Choose the workout type
  • Fitness level
  • Intensity
  • Workout duration
  • Heart rate
  • Resistance

Spin classes also follow the pattern with a warmup, a specific workout, and a cool down. However, there are the mental health benefits of being outdoors. Whatever is best for the individual, it is up to them to ride the bike outdoors, indoors, or a combination of both. It is an excellent form of exercise, as it:

  • Promotes cardiorespiratory health
  • Is low impact
  • Promotes blood flow
  • Strengthens the body’s core
  • Increases range of motion to the joints
  • Improves spinal health

 

Chiropractic Maintenance Care


 

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The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

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The information herein on "Bicycling and Back Pain: What to Know" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

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email: coach@elpasofunctionalmedicine.com

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Dr. Alex Jimenez
Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.