Enjoy the Ride

Bike riding season is here!  So let’s look at some ways to ensure a positive experience during your ride. 

Do bike rides leave you with an aching back or neck? Posture and positioning while on your bike can make a big difference in how you feel after a ride.  A forward curve in your back, known as spinal flexion, puts more strain on your spine and causes neck and back pain. Here are some tips to reduce this strain:

• Raise your handlebars.  When your bars are lower, you must lean forward more to reach them.  Avoid the bend and stay more upright to limit strain on the spine.       
• Lift your chest.  Simply keeping your chest tall helps to bring your spine closer to its natural position.  This is helps to limit neck pain while riding.
• Try arching your low back by sitting on the front of your sit bones.  This rotates your pelvis in a way that arches your low back. This arch in your low back is the natural position of the lumbar spine and relieves strain and pressure.
• Stretch your back.  Before and after a ride, stand and arch backwards 10 times.  During your ride, stop periodically and arch backwards 10 times.  This can be done while still straddling your bike.  

To fully enjoy your bike (or any activity), make sure you have normal range of motion in your legs.  Take time to stretch the legs. This can be done during your day or before you ride. Just stretch! Look for ways to stretch your quads (muscles on the front of the thigh), hams (muscles on the back of the thigh) and calves.  

Remember that although back pain is common, it is not normal.  Therapists at Palmer Physical Therapy for Women are experts in working with you to manage your pain so you can continue to participate in the activities you love without pain getting in your way!  No physician referral is required to come to physical therapy. We would love to help you stay active and manage your pain. Check out their services online. Palmer Physical Therapy is dedicated to improving the health of residents, they are a proud sponsor of Bike Walk Wichita.