If your lower back and shoulders hurt after a bike ride, your position may be the culprit. Besides preventing the pain of a wrong position on the bike, practicing proper posture can help prevent injuries and experience maximum benefits from your routine bicycle. Because the posture correction may take several sessions bicycle for best results, use all sessions as an opportunity to practice and develop strength in the postural muscles.
– Place your hands on the handlebars. If elbows are slightly bent and hands rest on the handlebar or brake without having to stretch to reach them, the handle is in the correct position. However, if you feel you must stretch too far, you can move the seat forward or lower the handlebars. If your back arches as “C” to reach the handlebars, you may have to scroll down or move back the bike seat.
– Place your feet on the pedals slightly below the footpad is below your toes. This area is known as the metatarsal arch. When the foot is placed correctly, the alignment must be correct on your knees and hips, which then leads to correct the position of the back. Without a good positioning of the feet, you may experience pain in the knee and lower back.
– Pedal forward around until the leg facing the mirror is folded in its highest position. Check your form. The back should be slightly bent and your thigh and knee should be angled downward. Imagine your back and knees were lines; the optimal position would be if they were drawing an angle of 45 degrees, according to Sport Bike. If your back is bent or knee is almost touching the chest, adjusts the bike seat to leave more space between the torso and legs.
– Refine your shoulders slightly forward to help support the weight of your chest. This position will help relieve pressure on your neck, wrists and hands to distribute the weight more evenly.