Mountain biking is a great outdoor hobby. But, can cause back pain that can puncture your enjoyment. If you want to enjoy the trails without ending up aching, you need to identify the problem and find ways to overcome it.

Niall O’Riordan UBS is an avid mountain bike rider and has been blogging about the issues cyclists experience with tips to fix or avoid them. Visit his profile on Medium.

Poor bike fit

A bike that doesn’t match your body’s dimensions can put unnecessary strain on your back.

For a neutral riding position adjust the:

• Seat height
• Handlebar reach
• Stem length

Consulting a professional bike fitter can make a significant difference in preventing discomfort.

Weak core muscles

A strong core can competently absorb the shocks from bumps with ease. So, if you want to conquer the back pain, work on strengthening your core muscles!

Exercises that can help are:

• Planks
• Crunches
• Leg raises

Lack of flexibility

Maintaining flexibility is equally important. Tight muscles can make it hard to move around and put extra force on your back.

So, stretch it out before and after your ride to feel better.

• Stretch your lower back, hamstrings, and quads.
• Yoga is also great for loosening the muscles of your body and creating overall awareness

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Correct riding technique

Properly seated on the saddle helps to evenly distribute your body weight and make you feel comfortable while cycling.

• Cycling with your back hunched can wreak your spine. So, keep your core engaged, elbows slightly bent, and shoulders relaxed. A balanced and upright posture will protect your back and improve your overall control.
• The terrain and riding style can also impact back pain. Ramp up the intensity gradually and match your riding style to the terrain. Excessive jarring can take a toll on your spine. Remember, it is about quality, not quantity. So ride smart, not hard!
• Taking breaks to rest and stretch can also help prevent fatigue and reduce back pain.

Besides, preventative measures

• Listen to your body. If your back hurts even with all the precautions consult your doctor. They can diagnose what is not correct and give advice or suggestions to fix it.
• Dehydration is also a back pain culprit. Keep your body well-hydrated with water and sports drinks. A hydration pack or water bottle is essential gear for every ride.
• A good saddle can make a big difference. Try a few different saddles to find one that is comfy and fits your body. A suspension Seatpost is also nice for absorbing the bumps and quaking on rough terrain.
• Don’t overload your pack! A heavy backpack can really hurt your back. Pack light and spread the weight around. A hydration pack with pockets is a good idea to keep things off your back.
• Your body needs time to recover after a ride. Take a rest day to let your muscles chill out. Try doing other stuff like swimming or yoga to get stronger and more flexible without stressing your back too much.
• Massage can feel amazing and help your muscles relax. It is good for blood flow and can help reduce inflammation, so can recover faster.

With a proactive approach, you can enjoy countless hours of pain-free riding on the trails.