Six Ways to Reduce Back Pain while Riding a Bike

Posted on: Mar 3, 2022 | 3 mins | Written by: HDFC ERGO Team

Six Ways to Reduce Back Pain while Riding a Bike

How to reduce back pain while riding a bike

Riding a motorcycle is one of the best ways to get around. The good feeling you get while on the road can’t be found in any other form of transportation. If you’re a daily commuter who rides with friends to work and back, no one can deny that riding has its perks. Always keep bike insurance for your two-wheeler as well as your health in check if you are planning to hit the road daily. If you don't regularly exercise and maintain your body the right way, back pain may set in and ruin your time on the road.

Here’s how to avoid and relieve back pain while riding a bike

1. Correct your posture

Back discomfort is one of the most common problems faced by two-wheeler riders today. It's a known fact that there's a direct connection between back pain and posture while handling a two-wheeler, but most riders often tend to neglect it. Whether we are rushing to work or just too caught up in our own little worlds, we completely ignore this reality. There are numerous reasons for back pains, but one of them is the improper seating position. One method to avoid back discomfort when biking is being more aware of how you're positioned and taking a few extra precautions. For instance, line up your shoulders above your waist and make a conscious commitment to arch both your shoulders back to maintain a straight back and prevent a hunching position.

2. Strengthen your back and core muscles by exercising

Many people are unaware of the fact that a major cause of backache is biking, as the core muscles have to constantly compensate for the body's weight and pressure put on them while you’re riding your bicycle. To make sure that your spine stays strong, it's very important that you strengthen your midsection to lessen the pressure on your spine and prevent any long-term health problems. By performing back strengthening exercises on a regular basis, you may preserve your core muscle strength as well as relieve the additional pressure from your spine. A basic series of home exercises, and some yoga asanas, can be quite beneficial.

3. Take stretching pauses

Even the most careful driver experiences back pain after a long ride in traffic. Apart from proper back support during your journey, it is important that you switch to convenient and relaxing driving positions as often as necessary. If you're traveling a long distance, stop off for a break and stretch. Simple stretches such as twisting your shoulders and arms, arching your back forward and backward, leaning down to grab your toes, relaxing your torso will assist to alleviate this vexing condition.

4. Allow your body to rest on occasion

Recurrent cumulative stress that produces tissue damage is a source of chronic injury, including back pain. Being in the same position for long periods of time increases the risk of acquiring risk. Allow your body to relax every now and then.

5. Keep track of how much you ride

Back pain can occasionally be caused by exercising too much too soon. Because riding needs little work, it's common for people to ride for longer periods than their supporting muscles are capable of. Chill out a bit and avoid rash trip decisions.

6. Consider your riding style

Finally, your riding style may cause lower back soreness. The inclination of your back when riding affects the strain in your back. Bikers who utilize large gears, particularly when rising, may experience lower back discomfort.

Conclusion

Riding your bike is fun, and we all love to hang out with friends and family members. It is not surprising that most of us want to take longer downhills or want to stay at higher speeds for as long as possible. However, when you sit on the saddle for a long time, it can be stressful on your back.

So, if you haven’t been doing your lower back exercises, or maybe your bike is past its prime, take a look at the above tips. There are plenty of helpful hints you can apply to extend your riding time and avoid any unnecessary aches and pains. And if you already follow all these tips religiously, that’s great! But don’t get too comfortable; it’s always good to stay up to date on best practices. Remember that it is always a good idea to purchase third party bike insurance before hitting the roads.

Disclaimer: The above information is for illustrative purpose only. For more details, please refer to policy wordings and prospectus before concluding the sales.

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