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 according to
1. As stated or indicated by; on the authority of: according to historians.
2. In keeping with: according to instructions.
3. 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 hy·per·ex·ten·sion
Extension of a bodily joint beyond its normal range of motion.
hyper·ex·tend the pelvic angle resulting in increased forces at the promontorium (where the pelvis and the sacral sacral /sa·cral/ (sa´kral) pertaining to the sacrum.
In the region of or relating to the sacrum.
adj pertaining to the sacrum. vertebra vertebra /ver·te·bra/ (ver´te-brah) pl. ver´tebrae [L.] any of the 33 bones of the vertebral (spinal) column, comprising 7 cervical, 12 thoracic, 5 lumbar, 5 sacral, and 4 coccygeal vertebrae . 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 sports medicine, branch of medicine concerned with physical fitness and with the treatment and prevention of injuries and other disorders related to sports. Knee, leg, back, and shoulder injuries; stiffness and pain in joints; tendinitis; "tennis elbow"; and professional who knows bicycles or from a knowledgeable bicycle expert and experiment with adjustments in your form. Recumbent recumbent /re·cum·bent/ (re-kum´bent) lying down.
Lying down, especially in a position of comfort; reclining. 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)