BACK
- What hurts?
Most bikers moan almost as loudly about back pain as they do about sitting problems. But back problems usually already exist before the tour (off to the doctor!). The pain extends from the lumbar spine up to the shoulders. In extreme cases, you feel completely stiff after the tour.
- Where does this come from?
The back muscles in the lumbar spine area become tense, especially on long climbs with a lot of effort (heavy gears!), and a heavy rucksack exacerbates these problems. The sitting position also plays a major role here. If you sit in a sporty, stretched position, you are more likely to complain about problems than a comfort cyclist.
- What can you do about it?
Check: Is your bike too small? Are you riding too high from the saddle to the handlebars? Are you sitting too stretched out? Is your rucksack sitting incorrectly? Is it too heavy? Sensitive suspension (full suspension, suspension seat post) protects your spinal discs. Don't underestimate the temperature: you sweat going uphill and cold air makes your muscles shiver going downhill. Vests with a long back keep the lumbar spine area warm, bike shorts with straps also warm the lumbar spine area better than strapless models. Caution: Prolonged pain can be a sign of a slipped disc! Incidentally, the subjective feeling of exhaustion after a tour is much greater when the shoulders, back and neck hurt. This tension can trigger headaches and radiate into the knee or Achilles tendon. In the long term, only muscle strengthening and stretching will help to alleviate discomfort.
Stretching as first aid
Tense and stiff after the tour? Here are the best stretches for your back and neck.
