Cycling is an exhilarating and beneficial exercise, but for some, it can lead to chronic lower back pain. However, there are proactive measures you can take to mitigate this discomfort and continue enjoying the ride pain-free. In this article, we’ll explore three effective exercises specifically tailored to alleviate lower back pain for cyclists.

Pelvic Tilt Exercise

One effective exercise for reducing lower back pain is the pelvic tilt. This exercise targets the core muscles, including the lower back and abdominals, which are crucial for maintaining proper posture while cycling. Pelvic tilts help strengthen the muscles that support the spine, thereby reducing strain and discomfort. To perform pelvic tilts, lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, pressing your lower back into the floor, then release. Repeat this movement for 10-15 repetitions, gradually increasing as you build strength.

How to do the Pelvic Tilt Exercise

1. Lie on your back with knees bent, feet hip-width apart, and arms by your sides.
2. Inhale deeply, then exhale as you engage your abdominal muscles and tilt your pelvis upward.
3. Hold the position for a few seconds, then release to the starting position.
4. Repeat for the recommended number of repetitions, ensuring smooth and controlled movements.

Cat-Cow Stretch for Back Pain

Another beneficial exercise for cyclists with lower back pain is the cat-cow stretch. This yoga-inspired movement helps improve flexibility and mobility in the spine while also stretching the muscles of the lower back. By incorporating the cat-cow stretch into your routine, you can alleviate tension and discomfort in the lumbar region. 

How to Do the Cat-Cow Stretch

1. Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips. 
2. Inhale as you arch your back down toward the floor and lift your head and tailbone towards the ceiling (cow position). 
3. Exhale as you round your spine and tuck your chin towards your chest (cat position). 
4. Repeat this sequence for 5-10 repetitions, focusing on smooth and fluid movements.

Plank Exercise for Lower Back Pain

Lastly, incorporating the plank exercise into your routine can significantly strengthen the core muscles, including the muscles of the lower back, pelvis, and abdomen. A strong core is essential for maintaining stability and proper posture while cycling, reducing the risk of lower back pain. To perform a plank, begin in a push-up position with your hands directly under your shoulders and toes tucked under. Engage your core muscles and maintain a straight line from your head to your heels, avoiding any sagging or lifting of the hips. Hold this position for 30 seconds to one minute, gradually increasing the duration as you build strength and endurance.

How to do a Plank the Right Way

1. Start in a push-up position with hands directly under shoulders and toes tucked.
2. Engage your core muscles, glutes, and thighs to maintain a straight line from head to heels. 
3. Avoid arching or rounding your back; focus on keeping your body in a neutral position.
4. Hold the plank for 30 seconds, breathing steadily and maintaining proper form throughout.
5. Release. Repeat 2 times.
6.  Increase the time and repetitions gradually as you get used to the exercise.

Don’t Let Lower Back Pain Slow You Down – Find Cycling Back Pain Relief

By incorporating these three exercises – pelvic tilts, cat-cow stretches, and planks – into your routine, you can effectively alleviate lower back pain associated with cycling. Remember to perform each exercise with proper form and technique, gradually increasing intensity and duration as your strength improves. With consistent practice, you’ll not only reduce discomfort but also enhance your cycling performance and overall well-being. So, saddle up and ride on, pain-free!

If you’re a cyclist struggling with lower back pain, get in touch with Sunrise Chiropractic. Our Twin Falls chiropractors are here to help you get back to living a pain-free lifestyle. Enjoy cycling and don’t let your back pain slow you down!