It’s all fun and games to cycle round the city, until your knees start to ache. Or your lower back. Or places you didn’t even know could be sore. Even though cycling is a fairly low impact activity, bad posture or poor equipment can turn small problems into big pains. Read on for some tips to avoid the most common aches of cycling. 

Neck pain 

Usually a result of a very low posture, which leads to pain in the shoulders, upper back and neck.

How to avoid

Check the distance between the seat and the handlebar. To find out if you’ve got the correct distance, sit on the saddle with your foot on the pedal in the middle position and your hands on the handlebars: your knee should be aligned with the centre of the pedal. You can also use mirrors to have a wider field of vision without straining your neck.

Lower back pain

Caused by holding a posture that places too much strain on the back.

How to avoid 

Work out your abs. Take the pressure off your back by strengthening your core.

Perform a stretching routine. Emphasise movements that gently and gradually stretch your back, such as extending your arms up. Loosening up your hips also helps to alleviate pressure.

Butt pain 

Usually the result of not having a seat suitable for your body.

How to avoid 

Change your seat. Choosing the right saddle is an important step to pain in your glute muscles. It’s important that the features of your seat fit your body and how you plan to use your bike.

Hand and Wrist pain

A poor position can cause you to put too much weight on your arms, strangling the nerves that pass through the wrist.

How to avoid

Change the position or angle of the seat.

Hold the handle properly. Extend your arms as if your greeting someone with a handshake. Now turn your wrists so your palms are facing the floor. That is the correct posture! Adjust the height and tilt of the handlebar if necessary.

 

 

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