Ageing is merciless: first there are grey hairs, then a ring of fat that sticks to the hips as stubbornly as carpet glue. And then the next damper on the biker's mood: "Everyone who has reached the age of 35 has degenerative processes in their spine. It's just a question of how to slow down the deterioration," says physiotherapist Olaf Jenewein. Great, so I'm on the downward slope - metabolising my way towards an unstoppable chain that leads from trekking bike to grave? But how can I put a stop to the decline? Freeze, doping?
Stooped posture causes pain
"Not quite," explains Jenewein, "you simply have to internalise the principle of 'use it or lose it'." Because if you don't use your muscles, you will see them atrophy and cause lasting damage to your bones, tendons and joints. 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. "That's why bikers need to do core training. This helps to prevent witch hurts, disc problems and other aches and pains," says Jenewein.
Torso training against back pain
Together with your physiotherapist, we have therefore put together an effective core workout for you. A Pezzi ball, a gym mat - that's all you need to fight back pain. Of course, it won't help against grey hair.
Cyclists have these back problems:
Do each exercise ten times for ten seconds twice a week. Pause for 15 seconds.
1. lumbago
What happens: It's like a spell with lumbago - you just don't know exactly how it develops.
On the bike: Lumbago rarely occurs when cycling. But bikers are generally prone to it because their entire core musculature is often poorly developed.
2. herniated disc
What happens: The intervertebral discs, small gel cushions, lie between the vertebrae. If the outer shell of the gel cushions is damaged, gelatinous fluid leaks out and presses on the nerves.
On the bike: The biker's intervertebral discs are bent to one side due to the bent posture and are squeezed.
3. sacroiliac joint 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 and become irritated.
On the bike: Due to the rigid posture, the joint tends to lock more quickly. Road cyclists are particularly affected.
