By Cory Szostowski PT, DPT, DN-C
As the weather gets nicer and we start hitting the road or trail on our bikes, injuries can start to arise. One of the most common injuries sustained by bikers is lower back pain. There is no consensus on the cause, but it’s hypothesized to stem from fatigue of the active lumbopelvic stabilizers (muscles) due to riders being in a prolonged flexed position which puts increased strain on static stabilizers/disc and leads to compensation along the kinetic chain. This is why core and hip strengthening are essential for riders so they can maintain a stable pelvis and spine while dissipating the forces generated by the lower extremities during the pedal stroke. There are several things we can do to help prevent this, as well as manage the symptoms once they pop up. Here are some helpful exercises riders can incorporate into their routine.
Swimmers
(3 sec hold x 15-20 reps, each side)
Lie flat on your stomach with your arms straight over your head. Slowly raise your opposite arm and leg and hold for 3 seconds. Lower to starting position and repeat with opposite arm/leg.
Renegade Rows
(20 reps, each side)
Begin in a plank position with hands on handles of dumbbells. Engage abdominals and glutes to slightly tuck your pelvis, then push your chest as far from the floor as you can to stabilize scapulas on the rib cage. Lift one hand up in a rowing motion, then repeat on the other side. Do not allow any leaning or rotation of the pelvis. Keep your feet wider to start, then bring them closer together as stability improves.
Side Plank w/ Hip Abduction
(20 reps, each side)
Lie on your side propped up on your elbow and in a straight line. Bend the bottom knee to 90 degrees and keep the top knee straight. Push through your bottom hip, core and shoulder to lift your body off the floor. Hold this position and then attempt to abduct/lift your top leg up and down towards the ceiling. Do not let your leg move forward while you are lifting/lowering it. To increase the challenge, you can put a band above your knees.
Single Leg Hip Thrust
(2-3 sets x 10 reps, each side)
Sit on the ground with a bench/couch behind you. Bend one knee so your foot is planted on the ground, leave the other leg straight out in front of you. Lean back so your shoulders are in contact with the bench/couch. Your arms can also be out on the bench/couch for balance. Push through the foot (through your heel more than through toes) on the down leg to lift your hips up off of the ground. At the top of the exercise, one knee should be bent at 90-degrees and the other leg should be a straight line from the top of your shoulders to your toes keeping your knee level with the other leg. Pause at the top of the lift, then lower your hips slowly back down. Make sure to not arch through your lower back, instead focus on engaging your glutes. To increase the challenge, you can place a weight over the leg that is doing the lifting.
Pot Stirrers
(20 reps, each direction)
Begin by kneeling in front of a physio ball. Place your forearms on the ball and extend your legs out into a plank position so that you are on your toes. Contract your abdominals, move your arms in a clockwise motion while they stay on the exercise ball. Repeat the exercise moving arms in a counterclockwise motion. Make sure to keep yourself in a straight line from your head to toes. Try to prevent yourself from bending at your hips. If this is too difficult, start by performing on your knees until you become more comfortable with the motion.
Split Squats w/ Weight
(2-3 sets x 10 reps, each side)
Begin standing with a long stride with weight in hand opposite of the forward leg. While keeping your trunk vertical, slowly lower yourself down towards the floor and return to the starting position. Keep your core engaged and your shoulders locked down and back throughout the movement.
These exercises go a long way in managing lower back pain in biking. Additionally, for any questions, or to directly address your low back pain, please reach out to talk with a physical therapist today!
