Tips to Prevent Neck and Back Pain While Cycling

By Bennett Grimm, MD

Georgia is a great place to cycle year-round, and now that the weather is heating up, it’s the perfect time to get out on your bike! Here are a few tips to help protect your neck and back while cycling around Metro Atlanta.

Pay Attention to Your Posture

Cycling is a great way to get in some cardio and it can help save your knees and ankles from stress that can be found in other exercises, such as jogging or running. However, poor riding posture can prove to be hard on your neck and back and lead to pain during or after your ride. The first step to achieving good riding posture is to get a bike that fits your body. This helps keep you from hunching forward to reach or hold your handlebars. There are many bike shops that have experts who can help properly fit you with a bike that works best for you.

Warm Up

As with any exercise program, it’s extremely important to perform a 5-10 minute warm-up session. This should involve stretching the back and leg muscles, but also consider a brief jog in place or 30 jumping jacks to increase blood flow and acclimate your body to strenuous physical activity in order to avoid injury.

Change Position as You Ride

Staying in one position for long periods of time can be hard on the ligaments and tendons of your spine. It’s a good idea to change your position as you ride to give your back and neck a break. One way is by going from sitting to a standing position while cycling. Another way is to periodically lift your head to relieve tension and give the muscles in your neck and upper back a break. You can also ease strain on your lower back by sitting up occasionally and gently arching your spine as you ride.

Wear Proper Safety Gear

Wearing proper safety gear, like a helmet and chest protector, is important to help protect you while you ride. Safety gear can go a long way towards minimizing damage to the neck and back should you be involved in an accident on your bike.

See a Doctor for Neck or Back Pain

I hope these tips help to prevent neck or back pain as you enjoy cycling around the great Georgia roadways. If you’re experiencing pain after cycling, the physicians at Resurgens Spine Center are here to help keep you out on the road.Issues like muscle strain and inflammation can usually be treated with over-the-counter solutions, but if the pain persists, seeing a physician can help determine if it is caused by something more serious. Here’s to a safe summer of cycling!

Bennett D. Grimm, MD, received his medical degree from the Medical College of Georgia. He completed his residency in orthopaedic surgery at the Medical University of South Carolina in Charleston, SC. He completed a fellowship in spine surgery at Ortho Carolinain Charlotte, NC, and a minimally invasive spine surgery preceptorship at Southeastern Spine Institute in South Carolina. Dr. Grimm is board-certified by the American Academy of Orthopaedic Surgeons. Additionally, he is a member of the American Academy of Orthopaedic Surgeons, the American Medical Association, the International Society for the Advancement of Spine Surgery, the North American Spine Society and AO Spine. Dr. Grimm practices at the Resurgens Acworth, Canton and Marietta locations.