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Mountain biking back pain causes and prevention methods
First, the main cause of back pain in mountain biking
1. The backpack is overloaded
There are several causes of back pain in mountain biking, but the most common ones are from increasing backpack weights.
When we ride in the mountains for a whole day, because it's usually a remote place, it's very important to carry as much safety equipment as possible. Repair tools, raincoats, eat, drink, first aid Supplies, and maybe even tents. These things add up, our backpack weight may reach 20 pounds unconsciously!
The location of the backpack is an important factor in avoiding/reducing back pain
The major negative part of the back is transmitted through the lower back from the mid-dorsal region (the corresponding part of the thoracic cavity) to the strong and stable pelvis and buttocks, and the lower back is equivalent to the suspension (system) between the backpack and the buttocks. In other words, the lower back has been laboriously labored in the middle, and peripheral soft tissues (muscles, tendons, ligaments, etc.) are easily overloaded, causing pain.
It is common to have back pain after a long ride. If you find that you feel pain after a few days, or if you feel back pain for a long time, it is time to take measures!
2. The core muscles are too weak
This is a very common cause of lower back pain. While riding, your back is like a suspension bridge, and shoulders and hips are equivalent to sota. There is chest support in the back, and the lower back is like a fragile "attack point." Now that we have added a heavy backpack to the "drawbridge", it is easy to understand why we will see so many riders in mountainous areas having back pain! Strong core muscles help us protect the lower back and make it easier to keep the back in a more stable position.
The strong core muscle group is one of the best “weapons†against back pain
3. The gluteal muscle is too poorly flexible (Originally mobility, where the small series is understood as flexible)
Some riders have very tight buttocks muscles, mainly hip flexors, glutes and piriformis are too tight. If these muscle groups are in a state of tightness for a long time, they will increase the movement of the pelvis, which in turn will cause the lower back to be more "hard-pressed" to adjust and cause pain. Poor gluteal muscle flexibility can also cause other problems, such as sputum bundle syndrome and knee pain.
4. Incorrect riding posture
The wrong size of the frame (especially the frame is too large) and the height of the cushion are the two most common causes of back pain and hip pain. There are other less obvious reasons, such as the length of the standing and crank, the tilt angle of the seat cushion, etc., which will affect the back pain in the case of accumulating.
The correct bike fit is important. If you don’t understand it yourself, seek professional guidance
Second, how to avoid / prevent back pain
1. How to rearrange your own backpack
Try to reduce the total weight of the backpack. For example, if one liter of water weighs one kilogram, so if you have two bottle cages, you can put two 750ml (for example) kettles so that you can drink water directly from the kettle, or you can pour water into the water bag later. As a result, your backpack can reduce the weight of 1.5kg.
With the aid of a bottle cage, the back weight can be significantly reduced
The backpack with a purse helps reduce back weight. In addition, it is also possible to consider having a rear-end bag for renovating the vehicle tools, which can also reduce the back weight.
Some bicycle manufacturers, such as Specialized Lightning, have begun to provide some creative ways to make bicycles more loaded with their own items, rather than allowing cyclists to back their backs. This approach can be described as beneficial and harmless.
There are many products available that allow you to carry some essential items without using a backpack.
Road-style jerseys, backpacks, and mountain bikes may not look cool enough. However, these backpacks are lower than backpacks, and they can be used effectively to distribute weight. There is also a special "storage vest", such as RACEFACE's TANK series, which can carry some essential items without a backpack.
2. Adjust your climbing habits
Most of us were led by our seniors to sit on a mountain bike while climbing a hill. If your backpack is heavy, it will increase the burden on the lower back. In fact, standing up and riding from time to time can help ease the burden on the lower back, because the spine is more natural when standing up. In addition, keeping a smaller tooth ratio and increasing the cadence also helps reduce the weight of the lower back.
When standing uphill, stand up from time to time and let your back rest.
3. Strengthen the core muscle group
When riding, strong core muscles help keep the back in a more natural position and protect the back. It also helps to strengthen the "drawbridge" between the thoracic spine and the pelvis - this is the common "origin" of back pain. Plank, Shoulder Bridge and Side Bridge Star, these three exercises can strengthen your core muscles. However, correct posture has a crucial influence on the development of a good core muscle group, so it is still worthwhile to ask a professional trainer to teach you how to train in science.
4. Strengthens gluteal muscle flexibility
Strengthening gluteal muscles can increase your performance and reduce the risk of injury. Deep supported squats, Lunges, Glute stretching, Hip flexor stretch, and Piriformis stretch. These five exercises have enhanced gluteus muscle flexibility. Great help.
Maintaining flexibility is key, and it's best to find a professional trainer to help you keep fit
5. Check the bike settings
This is something that can be thought of with the toes. Whether it is to ensure the best performance or to avoid injury, ensuring that the bike is right for you is crucial. Make sure you can ride your bike at any time just by fine-tuning it, and get used to the original settings before making further changes (such as upgrading).
6. Physiotherapy, Lara, massage
If the actual situation is different from what you expected, you cannot overcome or get rid of the back pain or other pain, you need to find an experienced physiotherapist to determine and find the root cause. They can personally help you with treatment, such as doing myofascial relaxation, deep massage, etc., allowing you to recover freely. They can also teach you how to deal with back pain alone, or help you develop a detailed training plan. Regular exercise massage is very helpful for preventing back pain and accelerating recovery.
Sometimes you have to turn to a professional; if your back pain is always gone, it is time to look for help.
My last suggestion is not to treat backache as an ordinary ride on a mountain. In fact, those who suffered from back pain in our clinic have now recovered. As some riders spent a relatively long period of time, and may be more complicated, but at least there is no way to return to normal. What you need is correct advice and treatment, and there is a rational use of backpacks!
About the original author Phil Mack
Phil Mack himself is a rider and physiotherapist, has 17 years of experience in physical therapy and sports science, and has worked with international professional athletes and teams in countries such as the UK, Australia and South Africa.