Even athletes are not excluded from the natural process of decline. For example, degenerative processes in the spine can be observed in anyone over the age of 35. It's just a question of how to slow down the deterioration.
The old sports motto "Use it or lose it" is helpful here. Because if you don't look after your muscles, they atrophy. And without a strong musculoskeletal system, bones, tendons, cartilage and joints wear out faster than you think. For bikers, the back extensor muscle is a particularly vulnerable area. This is because the bent posture you adopt on the bike practically switches off the function of this muscle. However, the antagonists to the back muscles - the abdominal muscles - are also underdeveloped in many cyclists. For this reason, cyclists with back pain should not do one-sided back training, but rather holistic core training.
In general, the following applies: those who train 1. preventively, 2. regularly and 3. in a balanced way can most effectively counteract the one-sided strain of mountain biking and the natural ageing process. With this in mind, our experts have put together an efficient programme that trains the key muscle groups in equal measure. All you need is a Pezzi ball, a gym mat and a few minutes.
Back image - What's hurting?
1. lumbago
- What happens: Perplexity in science: What exactly happens with lumbago is still not clear.
- How it develops: Lumbago rarely occurs directly when cycling. But cyclists are prone to it because their entire core muscles are often poorly trained.
2. herniated disc
- What happens: If the outer shell of the intervertebral discs (similar to the gel cushion in a jogging shoe) is damaged, gel fluid leaks out and presses on the nerve tracts.
- How it occurs: The intervertebral discs of bikers are formed on one side due to the bent posture and are squeezed. The acute pain often occurs with simple movements - picking something up, turning to the side with a jerk.
3. sacroiliac joint (SIJ) blocked
- What happens: The joint that connects the sacrum and ilium and acts as a shock absorber when walking is blocked. The ligaments are under constant tension.
- How does it occur: The joint tends to lock more quickly due to the rigid posture.
