Bike to Work

(Reference: McGill Stuart. Low Back Disorders: Evidence-based prevention and Rehabilitation.2002)

As someone living a bike lifestyle, commuting by bike is more than just getting from home to work. You begin to master various routes and develop a connection with the neighbourhoods you travel through weekly. You know your time to the minute from location to location. You have thrown away the mundane act of driving by automobile and look forward to the adventure of travel by two wheels. You are exploring variable environments and conditions (sun, rain and snow), releasing blood pumping endorphins and best yet promoting a healthy lifestyle. However, there are a few important considerations for someone who might want to begin commuting to work by bike or for those individuals who already pride themselves on enjoying the benefits of the iron horse.

Extended periods in the saddle can lead to neck and or low back pain. Aches and pains are common with poor postural positioning. As a supplement to treatment, here are few tips outside of consulting your local health practitioner.

1. Biking should be comfortable and each person is unique in body type. Also, individuals have different bikes. You can go to most bike stores and have the professionals fit you to your bike for your desired comfort and goals.
    
2. Back pain while cycling is usually caused by poor cycling posture. Good cycling posture is very different from good posture while sitting or standing. A posture that is comfortable for sitting still will not necessarily be comfortable while actually riding a bicycle. Correct cycling posture must facilitate the pedalling action, and also must enable the rider to cope with the jolts that result from road irregularities.
   
   When riding a bicycle, the back should be arched, like a bridge, not drooping forward between the hips and the shoulders. If the back is properly arched, bumps will cause it to flex slightly in the direction of a bit more arch; this is harmless. If you ride swaybacked, bumps will cause the back to bow even farther in the forward direction, which can lead to severe lumbar pain. Some back-pain sufferers modify their bicycles with extra-high handlebars so that they can sit bolt upright, with their spines straight. This is actually counterproductive in most cases, because a straight spine has no way to "give" when the bike hits bumps.
   
   Road irregularities will jam the vertebrae together, often aggravating existing back problems. The bolt-upright posture is comfortable if you’re sitting stationary on the bike, but is not suitable for riding much faster than a brisk walk. Riders who for some reason require such a position should use some form of suspension at the very least.
    
3. Neck problems are most often due to poor cycling posture. An occasional source of neck trouble is poor adjustment of a helmet, specifically, a helmet which is too far forward on the head. If the helmet is too low in front, the rider is forced to tilt the head upward to keep the helmet from blocking the view forward. Sharp backward bends in the neck can cause severe problems, so make sure that your helmet is properly fitted for your riding style.
    
4. Think big circles with the legs pushing on the down stroke and pulling on the up stroke.
    
5. Warm up, start slow with low resistance for the first 10 minutes and gradually increase to your comfort and tolerance.
    
6. Micro breaks for long rides, there is no substitute. Get off the bike and stretch or walk. Sitting upright frequently, if you are talented enough can be useful. Breaks need only to be short 30 seconds or more.
    
7. Cool down, stretch the hip flexors and neck muscles and remember movement in the opposite direction to sustained flexed postures is advisable. Bending forward is not the opposite direction of a seated posture. Retract the neck and shoulders.

For further Body for Bike maintenance call the team of professionals at Rehabilitation in Motion Campbell River Willow Point 250-923-3773 or downtown at our Quinsam location 250-286-9670.