| Cycling is a hugely popular sport across the world, but | | | | while keeping your back straight. If your back is not |
| if you are cycling on the wrong size of bicycle or with | | | | stretched out, you'll be riding hunched over the top |
| the bikes saddle and handlebars set at the wrong | | | | tube. That will cause back pain. This is a very common |
| height, you may tire sooner and get all sorts of aches | | | | problem for beginner cyclists who get a bike set up for |
| and pains. | | | | racing. Their bodies just aren't ready to assume that |
| Your handlebar on a your bike should be about 3cm | | | | position and they could injure themselves, the racing |
| lower than your saddle, maybe a cm lower still on a | | | | position should be moved into gradually. |
| mountain bike or if you are racing you could go lower | | | | Try these exercises once a day to stretch out your |
| still for comfort and streamlining. | | | | muscles and make assuming the best cycling position |
| This said, feel free to raise the handlebar as much as | | | | easier and more comfortable. |
| you'd like, just don't raise the bar so much that the | | | | Lay down on your back. Pull your knees to your chest |
| warning marks on the stem show, you could break the | | | | while keeping the small of your back on the floor. |
| bike or yourself! | | | | Straighten your legs at the knees. You should feel it pull |
| Check that the saddle on your bike is level. Your | | | | on your lower back. Stop straightening your legs |
| crotch should be cupped by the ends of the saddle. If | | | | before it becomes uncomfortable or painful. Hold the |
| you are sliding forward, you'll be putting too much | | | | stretch for 15-30 seconds. Repeat 2-3 times. |
| weight on your arms, which will have to be supported | | | | Abdominal Crunches |
| by your back. If the seat is tilted backwards, your | | | | Lie on your back, with your knees up and the small of |
| posture will be bad and you might strain your lower | | | | your back on the floor. Lift your shoulders off the floor. |
| back. | | | | Breathe out as you come up. You should lift by |
| Sit on your bike with your hands on the brake hoods, | | | | squeezing your lower abdominal muscles. Don't lift with |
| with your arms in a natural and unlocked position, your | | | | your arms or your hips. Lower yourself back down |
| line of sight through the handlebar should bisect the | | | | and repeat. Try 2-3 sets of 30-40 repetitions or more. |
| front wheel's hub. If your handlebar sticks out too far | | | | Do them at least 3 times a week. |
| ahead, you'll be straining your back. You'll have to buy | | | | This works your lower back. Lie face down on the |
| a shorter stem. This is a very common problem with | | | | floor. Put you open hands, palm down, under your face. |
| women, who often have shorter torsos. If your stem is | | | | Keep your feet, knees, and hips on the floor. Lift your |
| too short, you'll be sitting more upright than you | | | | arms and shoulders in one motion off the floor while |
| probably need. While this shouldn't hurt your back, you | | | | breathing out. Lift with your back, not your head. Do |
| might not like the added wind resistance. | | | | 2-3 sets of 15-30 repetitions 3 times a week. |
| Cycling requires you to ride bent over the top tube | | | | |