The bicycle is not just a tool used to exercise; in fact, it offers many benefits that not everyone is aware of.
First of all, the bike is very important for the heart and consequently for circulation:
Thanks to constant activity, the heart muscle becomes stronger and learns to withstand fatigue better; additionally, heart rate decreases and blood pressure drops. As for circulation, it helps venous circulation and venous flow in the lower limbs (legs).
Many muscles benefit from it:
The effort involved in this sport helps tone the leg muscles, such as calves, quadriceps, glutes, and the lower back muscles.
Physical fitness also improves:
After about 20-25 minutes of physical activity, our body begins to burn fat; consequently, with a good rhythm maintained consistently, you can burn up to 400 calories per hour. (Of course, diet is also fundamental, but a ride whenever you have time is already a good start).
❗However, there are also times when it is better to stay home, for example:
- Physical fatigue
- Lack of maintenance on your bike
- Weather above 40°C or when there is strong wind
- Colds or other illnesses that also require medication
Riding a bike is also good for the back because it strengthens the lumbar and dorsal muscles.
Nevertheless, sometimes, due to incorrect posture, riding a bike can become very painful, especially in the area connecting the back and glutes, sometimes causing "saddle pain". To avoid this type of pain, it is essential:
- Adjust the height of the saddle: a saddle that is too low overloads the knees and the lumbar area; one that is too high forces the pelvis to rock, causing tension. To position the saddle correctly, when the pedal is at its lowest point, the leg should be almost fully extended.
- Do not put too much weight on your arms: The handlebar should allow you to keep your arms slightly bent and relaxed, so as to cushion bumps and avoid overloading the neck and upper back.
- Maintain a trained core: A strong abdomen supports about 40% of the weight that rests on the spine. By doing targeted exercises, you can strengthen this area.
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Position the saddle horizontally or with a very slight downward tilt to favor correct posture.
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Handlebar distance: Frames that are too long force you to hunch. Make sure the handlebar height allows you to keep your torso inclined no more than 15°-20°.
In truth, riding a bike with back pain is possible, but it depends on the cause of the pain and your posture; in fact, in the presence of acute inflammation or sciatica, the forward-flexed position could worsen symptoms. However, with the right precautions, even with a herniated disc and lower back pain, it is highly recommended. Sometimes, however, back pain may be felt after finishing a bike ride, but there are homemade remedies that can help, such as stretching.
Another problem caused by back pain is the incorrect position on road bikes and MTBs; in fact, due to continuous road and trail irregularities, an incorrect posture causes minor trauma to the whole body. For this reason, we want to briefly explain the correct positions:
🚲 MTB -> Generally, you need to slightly bend your arms and, keeping your head upright while looking forward, lower your gaze trying to focus on the center of the front wheel hub: the basic position is where the handlebars hide the front hub from view.
🚲 Road bikes -> Being a discipline with varying levels of difficulty, the position varies; however, in general, compared to city bikes or MTBs, you have a more aerodynamic position projected towards the frame.
In conclusion, we can say that the bike and back pain are not enemies... you just need to know the tricks to avoid it.
