Do you consciously think about your posture or technique when cycling? Unless you’re a professional cyclist, these aren’t things you usually think about, but they are essential.
Tana Bullock, a Principal Consultant at MoveSafe used to be an avid cyclist. She would regularly go for 100km bike rides on the weekends. She was so passionate about the sport that she had her bike adequately fitted by a physiotherapist to prevent injuries. But while riding, she rarely considered whether or not her riding technique was ergonomic and safe.
Fifteen years later (aka today), she’s developed a renewed love of cycling, but with the new perspective of being an ergonomics professional.
Cycling has long been the aerobic activity of choice for injured runners. Cycling is a much lower-impact sport than running, often a great accompaniment or replacement for regular running. However, although it doesn’t have the same safety risks as the weight-bearing and repetitive running motions, there is still an injury risk with low-impact exercise.
Looking at the cyclists around town today, we notice that many don’t have their seats at the correct height. This results in being unable to maintain a stable base on your bike. This can affect your balance and lead to falls or injury to your muscles and spine.
First, ensure your bike is correctly fitted for your body. If needed, get the help of an experienced bike shop, physiotherapist, or ergonomics professional to help ensure your bike seat and handles support proper posture. Here are some tips to get you started:
When cycling, try hinging at the hips. It can take some practice, but once you get it, it’ll become second nature, and you’ll notice you have a more comfortable ride.
Also, get into the habit of checking how straight your back is while cycling. While there may be some curvature in your spine, avoid collapsing into the “lazy C” shaped spine where you’re hunched over. Correct yourself and keep cycling if you catch yourself slouching into a C. You’ll know your posture was not ideal if you notice increased lower back or shoulder pain after (or during) your ride. Taking a cycling break often to stretch your arms, shoulders, and back can also help reset your posture.
To help your posture, anchor your shoulders along your ribcage, maintaining a neutral spine. Your head should be aligned with your back to reduce stress on your joints, muscles, and discs in your neck and upper back.
It’s easy to apply the 3 Main MoveSafe elements into your cycling routine to increase your enjoyment and safety of this popular activity. Here’s how to apply each one to your next ride.
At MoveSafe, we always recommend performing a dynamic warmup before starting any physical job or task, even cycling. As cycling includes near-constant, repetitive motions, we suggest taking breaks often to stretch or give your muscles a break. This can help you avoid overworking your body and can help decrease your risk of preventable cycling injuries to muscles, tendons, and bones.
For more resources for safe movement at work and during your leisure time, talk to a MoveSafe consultant or browse our resource library.
