
If the saddle and handlebar are in the wrong position, cycling can cause back pain. In contrast, it strengthens the back correctly and can even alleviate existing pain. That’s how it works.
There are many reasons to ride a bike: it makes you independent of bus and train, is more environmentally friendly than the car and offers movement in the fresh air, so it is healthy. If you often have pain in your back after cycling, in your knees, shoulders or wrists, the joy of cycling has probably passed.
This may only be due to the wrong setting of saddle and handlebar. The Healthy Back campaign (AGR) explains how to optimally set the wheel.
The right saddle height and tendency
You have the ideal saddle height when your leg is still slightly bent at the lowest point of the pedals, so it is not completely stretched out. This protects the knees, prevents tense back muscles and also saves leg power.
They make life unnecessarily difficult when their saddle is inclined to the front or back. In the first case, there is a lot of weight on the hands and wrists, which can cause pain or numbness. In the second case, they force their lower back into an unfavorable round posture. A saddle aligned is cheaper. It should also be flexible so that he can intercept vibrations well.
Healthy attitude thanks to the handlebar position
The handlebar should be slightly increased and bent, so that the wrists with the elbows form a line and are not bent off. The arms should stay slightly bent and stay as relaxed as possible. You can reach this position by adjusting the hand of the handlebar to the saddle. The easiest way is to move the saddle forward or back in the clamping area.
You can see whether the handlebar has the right height in which attitude he “forces you” in. If you are leaning heavily, the handlebar is probably set too deep. In this position you have to put your head more on your neck when driving so that you can look ahead. This can be the neck in the long run.
An excessive handlebar can also lead to an unfavorable attitude. If you sit very upright, spine and pools are shaken more. Ideal are a slight inclination between 15 and 30 degrees.
👉 If you find it difficult to present the descriptions to you, then take a look into the AGR brochure! There you will find photos that show what a healthy attitude looks like when driving a bike.
Cycling for a healthy back
Correctly set not only preserves cycling from new pain, but can also alleviate existing back pain according to the AGR. Most back pain is muscular and could be overcome with the right movement. Cycling is particularly suitable for this because the little muscles are trained that are located directly on the vertebral bodies – this stabilizes the spine.
Read more on utopia.de:
- Cycling in the big city: These are my most important tips after six years
- Which alcohol boundaries apply when cycling?
- Does cycling impotent make? 7 bike myths-and what really is behind it
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