Is Cycling Good For Spinal Stenosis? If You Care About Your Back Read This

Many are dealing with lower back pain as they get older. I was lucky enough to start dealing with it much earlier than most and am happy to share my experience with how getting on a bicycle and pedaling helped me. The lower back can be a real pain when there are flare ups and you simply feel like you don’t want to move, or get out of bed. The odd thing that I found after dealing with back pain for going on 5 years now is that the main way to make it better is to find the kindest possible way to get it moving. That may seem counterintuitive to the rest, ice, compress and elevate method. Is cycling good for spinal stenosis? We will discuss how it is by walking through how I and many others in my peloton have found relief on the bicycle.

In this post we will discuss how cycling is good for spinal stenosis. Not only that, but we will also generally talk about spinal problems and how they can be issues manifesting in the legs, and glutes. It is important to remember that the body is one moving part, and although the pain can be in one place, the actual cause can be coming from elsewhere. We will discuss different movements and exercises that can make spinal stenosis worse. Finally we will trouble shoot any common problems and concerns that you may have if you are cycling and still feel pain in the lower back.

Invest in your Knowledge:

Before moving forward, consider reading these guides we wrote to keep yourself in the know.

• What is the Best Recumbent Bicycle For Sciatica
• Is Cycling Good for Sciatica?
• Best Insoles for Hot Foot (Cycling With Nerve Issues)

Is cycling good for spinal stenosis?

Yes, cycling is good for spinal stenosis. Scientifically, there are many studies that show the correlation. Along with that, when speaking directly with other cyclists and myself who has dealt with the same issue for years, here is why. Cycling treats the painful area kindly. Cycling gets the muscles moving but does not work them to exhaustion. Your back will be flexed, and you will be able to move the painful area and get blood moving in the area that needs aid. As the area is supplied with oxygen, energy and is not stagnant, strength is able to rebuild and the body finds itself used to working with that area in a more cohesive way. This means that you do not need to go to do heavyset barbell back presses, cleans in a gym, or pullups in your doorway to work the back and ease the pain – all you need to do is cycle!

Is cycling good for spine problems?

Yes, cycling is great for spine problems as long as your doctor or physical therapist has cleared you to ride. If you find yourself with back pain, and are eating correctly then cycling will improve the pain when done correctly. What is correctly? Correctly means that you are not putting too much impact on your body and the bike is fitted correctly. Do not ride to exhaustion and find a happy middle ground where you are getting a good workout and not pushing your body or back to its limit.

What kind of bike is good for spinal stenosis?

I have seen different people recommend different bikes. The majority of riders in my peloton that had issues with their backs in the past are upright road cyclists. They will ride gravel if there is suspension, but the road bike gives them all the mobility that they need and provides them with the best comfort as long as the bike is fitted correctly. If you have a bike that is not fitted correctly, it is similar to not having a correct size shoe. It will do a lot more harm than good. Examples would include worsening back pain, knee pain, numb toes, hamstring pain the list goes on. The type of bike is less important but the ability to fit the bike correctly is what is most.

What can make spinal stenosis worse?

Doing high intensity exercises like cleans or gym-work with weights can lead to many problems. It is recommended to do more body weight workout to decrease the possibility of further injury. Almost any type of high impact activity where you are not recovering, massaging, and stretching correctly will greatly exacerbate back pain. This could include distance running if you are not giving care to your body before and after runs.

Is it OK to cycle with lower back pain?

Yes, it is OK to cycle with lower back pain if you understand the cause.

• If the cause is that you are just getting used to doing the mileage that you just began working on; this is fine, the body will adjust.
• If the cause is a poor bike fit; this is fine and the bike can be adjusted or replaced.
• If there is a structural issue with the body in the bones; then cycling should stop and you need to see a doctor.
• If you don’t understand the cause and you are feeling bad pain, then cycling should stop and you need to see a doctor.

Why does my lower back hurt after riding my bike?

If you feel pain after riding your bike, there are several possibilities. The most notable possibility that many overlook is that there is more than likely a problem with the hamstring. The hamstring being the largest muscle in the body when tightened will pull against the back and cause many painful issues. IF this is the case, there are many exercises to be able to do, but the best course of action is to see a physical therapist first before moving forward to get their suggestion.

Conclusion

The back can be a pain. Is cycling good for spinal stenosis? It can be great if you understand what the problem is acutely and know exactly what to do for it and when based off of what your body is telling you. If you do not understand the underlying cause of the issue, then it is time to talk to a doctor or a physical therapist.