5 ways to reduce back pain while cycling

1. Take it easy
Whether you are training for a race or simply working towards your personal best, be careful not to overdo it. On long rides, make sure to take breaks as needed, hydrate and do some stretches or move about. 

2. The right fit for your needs
Make sure you have the bike that suits your needs. What terrain will you be riding on? How long will your trips be? Are you looking for comfort or speed? When you buy a new bike, or take yours for maintenance, ask to have your bike properly fitted for your individual frame.

3. Posture
While riding, keep a neutral spine by bending at the hips and avoiding the “hunch” in your mid-back. If possible, avoid excessive movement from your upper body and use your back as a fulcrum instead.

4. Core Strength
Having well-conditioned abdominal and back muscles will help to support your upper body while riding and minimize excessive swaying. 

5. Adjust your bike to your frame
Minor adjustments can make a huge difference. Different styles of bikes require different riding postures, however, this infographic provides a quick reference for general adjustments that can help ensure a relaxed, comfortable posture while riding your bicycle. – the experts @CycleSmith can help evaluate your body’s unique needs.