What's hurting?
1. the lower back is often the weak point for bikers. Due to the unusual bent position on the bike, a weak back can lead to muscular stress and tension. In the worst case, lumbar vertebrae can shift against each other, which can lead to a slipped disc.
2. tight hip muscles (especially hip flexors, gluteal and piriformis muscles) leads to increased lateral pelvic movement. This causes the lower back to contract more, which can lead to tension in the back. However, poor hip mobility can also lead to other problems, such as knee pain.
What to do on the body?
A clear case: strengthen your lower back and loosen tense muscles. To do this, you should complete a strengthening and mobility circuit three times a week. It doesn't have to take long and can usually be done in 20 to 30 minutes per session. Best exercises: Forearm support or Superman. You can find out more about this in the book "Functional Fitness", for example. Use a Blackroll ball to release tight hips. And don't be afraid to go to a physiotherapist.
What to do on the bike?
Cyclists often have a tendency to hyperextend the pelvis/spine angle (rounded lower back), which leads to an increase in the tensile forces acting on the spine. These forces can be reduced by adjusting the seat angle so that the back is higher than the abdomen. However, you should not lower the saddle nose as this can lead to other problems. Special saddles (available from almost every manufacturer) with a raised rear saddle section are perfect for this.
You can read this article or the entire BIKE 1/2018 issue in the BIKE app (iTunes and Google Play) or buy the issue in the DK shop reorder:
