Bending over to pedal a road or mountain bike can be painful on my back. How can I get rid of the pain?

Question

Is there any exercise that can strengthen or condition the spine so that I can cycle long period without my back hurting?

Answer 1

In addition to the above answers, I suggest that your pain may be coming from weak abdominal muscles. Exercise these to reduce back pain.

Answer 2

If you are having back pain the first thing to do is contact a doctor to find out the cause. If the problem is from spine alignment you'll need to know this as to not aggravate it. If the pain is muscle related you'll need to work on the lower torso muscles to develop a stronger core. Now based on what you find out there are several things that can be done, these changes could be a new handle bar with a different bend & rise and/or a different stem. Then you will need to go to a bike shop with a person there who understands your problem and is willing to take the time needed to get you fit properly.

Answer 3

Calisthenics - sit-ups, leg-lifts, and 'fish flops' will strengthen your core. Also, when you get down on the drops, keep your back straight and don't hunch over the bars. If you do these things for a while and the pain continues, see the doc. Or get a recumbent.

Answer 4

It's possible that bending over to pedal is painful because the bicycle is improperly sized/adjusted.  I would ask your Local Bike Shop if your bicycle looks grossly misadjusted and tell them that riding is painful - they may be willing to make minor adjustments for free, and you could always schedule a fit session for a fee.  

If you are certain that your bicycle is properly adjusted or the pain continues after having your bicycle fit, your best bet is probably to ask a qualified medical professional about your back pain.

Answer 5

Well there is... but you'll need equipment for that or a studio...

I can just describe it... Well there is something like a chair but you kneel on it and hold some weight to your chest and bend over slowly and back up... This thing worked wonders for me... I always had pain and after training for a week it was already far better...

There is one without, but I don't like it very much because of the pressure on certain points... Lay on your stomach on a thick carpet and lift up your arms, legs and your legs... I usually did 20 and 3 rounds... always hold for 10 seconds...