Biomechanics
By Amanda Brunner

Back Pain & Back Injuries

Back pain occurs in over half of the population throughout their lives. Common pain can last a few days or even a few months, depending on the severity of the cause. The more back injuries you sustain throughout your life the longer each episode can take to heal. Back pain is typically described as sharp pain along the spine or lower back and a dull numbing pain just above the pelvis. It can also occur in between the shoulder blades and along the spine of the neck.

Most common causes of back pain stem from some sort of strain, lifting something heavy for example. Take the following scenario: You’re riding on a trail and come upon a swamp area too soft to ride through so you decide to pick your bike up and carry it over your head through the swamp. If you fail to lift with your legs instead using your back, expect to experience spasms the following day in anywhere from the neck to the tail-bone. Back pain also occurs if your bike is not correctly sized to your body. If you have to reach too far forward for the handlebars or brake-levers than you are putting unnecessary strain on your back each time you ride. You may not even notice at first that you’re really reaching but after riding extended for a period of time a burning sensation may begin to form in the lower back.

For treatment of back pain you should use ice for the first 48 hours and take pain medications with anti inflammatory properties. After 48 hours you can begin to apply heat to the tender area. A nice brace to apply pressure and keep the muscles from stretching is also recommended.

Prevention is the best tool for dealing with back pain. Make sure that your bike is a proper fit for your body. If the bike is too big or too small, you may end up having more problems than just with your back. If you’re not sure how to fit your bike to your riding needs you can see a personal trainer for specific instruction. You could also ask one of the employees at a bike shop. They should be able to fit you with the proper bike for your height and stature (which is why buying from a department store is often frowned upon). Another way to prevent or limit back pain is to avoid sitting on the seat with your back bent for long periods of time. For every five minutes of riding while seated you should try to spend one minute standing. Also whenever you lift anything, lift with your legs and keep your back straight at all times. The human body is equipped with more muscle in the legs than in the back, use it.

If you still have constant back pain while cycling after having checked everything else, it could have to do with the length of your legs. One leg could be slightly longer than the other causing the center of balance to be off which in turn causes strain on your back. See a doctor if you believe this is the problem. They are able to take an X-ray of your hips while you are standing to determine if one leg is longer that the other. You could also have someone observe you while you are riding to see is your feet are flat or is they turn in and out which is also an indication of this situation. This could cause pain starting at the ankle and move its way all the way up the back. If this is occurring you should definitely take measures to correct the problem before it starts cause severe pain or lasting injury.