Crosstraining can be a pain.

If running injuries led you to a bicycle for crosstraining, the irony of developing new problems from your bicycle probably hasn't been lost on you. Cycling can be a great choice for runners to lessen the repetitive stress of running that contributes to overuse injuries. But cycling may come with its own set of problems, particularly back pain. According to research, as many as 70% of cyclists suffer from back pain--either of the neck, low back, or in between.

In a study from Israel, cyclists were studied with measurements of spine and pelvic angles while seated on their bikes. The researchers observed a tendency in many of the cyclists to hyperextend the pelvic angle resulting in increased forces at the promontorium (where the pelvis and the sacral vertebra meet). Adjusting the seat angle by a 10 to 15 degree tilt downward alleviated pain for 70% of the cyclists.

Other adjustments can be made to accommodate pain in other regions of the back. Raising the handlebars may help with neck pain. Changing hand positions frequently, riding with the elbows slightly flexed, and other modifications of technique or bike fit can also help eliminate pain. Use a narrow seat with drop-style handlebars (as much as 40% to 50% of your body weight is on the arms and hands). But if your handlebars are an upright style, a wider seat better distributes the pressure on your backside.

If you've run into problems don't abandon your bike. Get advice from a qualified sports medicine professional who knows bicycles or from a knowledgeable bicycle expert and experiment with adjustments in your form. Recumbent bikes are another option you can consider.

(British Journal of Sports Medicine, Vol. 33, No. 6, pp. 398-400; Clinical Sports Medicine, Vol. 13, No. 1, pp. 137-164)