The constant posture of the back bending forwards does not overload the back, as it is supported on your arms. This reduces the load supported by the intervertebral discs. The supported pressure is less in this posture than when we are stood up. However, this posture subjects some ligaments and muscles of the back to overloads and imbalances. Bending of the lumbar area results in the ligaments which connect the vertebrae relaxing in the lower area. These results in muscular contractions and back pain. This posture also requires dorso-lumbar work which increases with the pedalling intensity (speed or slope), overloading the dorso-lumbar muscles and tending to result in back pain. Also, the abdominal muscles are not worked, with weakens this area, preventing it from carrying out its important task of supporting and damping the intervertebral discs. Regarding the cervical area, an aerodynamic posture requires the cyclist to duck the head forwards, which overloads the dorsal muscles. Static bicycles allow better control of posture and other risk factors.

CYCLING TIPS:

COMPENSATION EXERCISES

An exercise programme is recommended to develop the spinal column muscles and stretch the Psoas major muscle.

APPROPRIATE EQUIPMENT

A light bicycle with a relatively slim saddle where the pelvis is as stable as possible (completely immobile during pedalling) is recommended.

CORRECT POSTURE

The saddle must be adjusted so that the legs are fully stretched and the heel is at the lowest point of the pedal rotation (keeping the foot horizontal). You must only pedal with the tip of the feet and never with the heel. It must be possible to frequently adjust the position of the arm rest on your bicycle.

W-WEAR will help you to keep a correct and natural posture so that your structure works perfectly, balancing the loads.

APPROPRIATE ROUTES

Avoid slopes and vibrations if you are a beginner. First develop and train the back and abdominal muscles. The vibrations require a great deal of back and intervertebral disc impact absorption with “mountain biking” having a higher risk factor than road cycling.