Neck & Back Pain - While Bike Riding
Setting up your bike is about more than just whether you can reach the pedals - though this is obviously important too!
The features of the bike that are most readily adjustable are your seat and handlebar height.
When your pedal is at the bottom of its revolution (think 6 o’clock position), your knee should still have a soft bend. Studies show that a 25 degree knee bend is best at the bottom of the revolution.
It is particularly important for those who have knee pain when riding their bike, that their seat is not too low or too far forward. This will cause a greater angle of knee bend, and therefore more pressure within the knee. When the foot/ pedal is in the forward (3 o’clock) position, the ball of the toes should be over the knee cap - this position is most efficient and prevents unnecessary stress on the knee. However is this is still uncomfortable, try shifting your seat back.
While riding a bike, our set up should allow us to produce the most amount of power, with the least amount of bodily stress. Studies have shown that we are more “efficient” with lower handlebars, as our muscles can work more effectively here. However if you get back pain - this position may be very irritating. If this sounds like you, we recommend that you raise your handlebars to a height where you can keep your back flat. Otherwise lower them to a position where you can still comfortably rest your weight with soft elbows and shoulders down.
Its important that you aren’t locking your arms straight, as your shoulders then will often hitch up toward the ears as a result. Focus on relaxing the arms, and a comfortable grip of the handlebars - not too tight!
If you are still unsure, we recommend taking pictures of your set up (and yourself) on your bike, so that your physio can review this with you and determine if their are further things that we could change to get you pain free!
We hope to see you in the clinic very soon.
Best Wishes.
Written by Alison Jeffery - Physiotherapist, Women’s Health Specialist &
Pilates Instructor.
To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.
