6 Essential Tips to Keep You Strong on the Bike

Do you remember that freedom? I do. Of being young and on two wheels, pedaling carefree, even if it was just up and down the street, it seemed like such an adventure!

We often forget that adventure and freedom as we grow up, but cycling remains not only a fun way to be active but a great way to stay healthy.

So, I thought I’d spend a little time this week sharing how you can look after your spine while on the bike. Here are my Top Tips for a spine friendly cycle:

1. Find the right bike for you
Like a good pair of shoes, a bike that fits your height and build will help your posture and prevent discomfort. If you want to go the extra step, investing in a bike fit by a trained professional can make a world of difference in reducing aches and pains and making your cycling experience even more enjoyable.

2. Brace your core and power from the legs
This may sound obvious as the momentum to move you forward comes from your legs, but if you remain conscious about activating your leg muscles and core during your ride, it will help you maintain good posture and protect your lower back. 

3. Take regular breaks
If you’re riding for more than 30 minutes, be sure to move around or take regular breaks. Even lifting and stretching one arm behind you can help release tension in the upper body, or periodically sitting up on the saddle can help reduce the stress on your lower back.

4. Stay hydrated
It can be easy to forget to drink water on the bike because the cool breeze keeps your temperature down and reduces the sweat, but keeping a bottle to hand to sip away during your ride is key. Drinking regularly will help to keep you energised during the ride and assist with your recovery after.

5. Cool down and stretch
At the end of your cycle, take some time to cool down and stretch. Focusing on your hip flexors and chest muscles, which can become tight from sitting and flexing forward on the bike, will help to open your body up and reduce tension.

6. Have fun!
Most importantly, remember to have fun! Cycling can be a serious sport, but it can also be a chance to let go and embrace your inner child. So go ahead and pedal super-fast, ride through puddles, and breathe in that fresh air! 

These simple tips will help you make cycling an enjoyable activity and one that is great for your spine. And if the outdoors is not your thing, you can always use a static bike!

Let me know about your cycle adventures next time you are in! And if you still need to book an appointment, feel free to contact us to schedule your chiropractic visit.

With love,

Tom