Back pain (especially the lower back) can be caused by a number of exercises and exercises during the workout, and we'll talk about that in spinning (or cycling) classes today. We don't need to keep it that way.
It's a good thing to finish an intense fat-burning workout that will leave you sweating. But there's a big difference between that "good pain" feeling and the real pain. So, if you've ever walked out of a training room and completed a killer workout but have a sore back, here's how to stop the pain as soon as possible, and why.
What causes your back pain?
While everyone and every "body" is different, there are many causes of backache during or after a spinning class, and sometimes multiple factors are at play. Back pain on a bicycle can be associated with several different factors, including poor riding posture, poor posture, muscle use during exercise, overuse, or a combination of these factors.
This is partly due to standard cycling posture — sitting in a position with your feet fixed and your body leaning forward. It puts a natural strain on your lower back, especially if you're already injured. Because you're not out on the road and you're not using your core to turn, drive, or coordinate your bike, you may put more pressure on your discs in a spinning class. In addition, if you're giving your best effort in each class, your governing muscles are likely to have exceeded fatigue, which causes other muscles to overcompensate and strain your lower back.
To make matters worse, since most people sit every day, your hip flexors are already prone to shortening and tightening (decreased flexibility). Then think about the actual exercise, including the way your knees move up and down. Although we may not be actively using the hip flexors throughout the exercise, they are still shortening and contracting. These tight hip flexors, yeah, you guessed it. They can also cause back pain.
How to treat and prevent pain?
You don't have to jump off your bike forever. Preventing pain comes down to good posture — a straight spine is a fundamental aspect. When we work hard on a difficult subject, we have a tendency to sink and collapse. But bend your lower back and you will feel very simple. 'that's why coaches ask you to hold your chest out, hold your chest out, keep your arms straight,' he says. Adjust as needed. One second away from your seat, tilt your hips forward, keeping them in a straight line from your hips to your head.
Proper bike Settings can also make it easy to succeed in the training room. Check what? Make sure you don't lift your knees too high and extend your legs 90 percent when pedaling. As for the car itself? The handle should be 5-10 cm higher than the seat, but the final height should be based on comfort and posture. Anything that makes you stand up straight. How far the pedals are from the seat is also important. When you push forward with your pedals, your knees should be just above the balls of your feet.
Your trainer already does a lot of stretching after class, such as the stork quad stretch and the hip flexor 4-word stretch, which can help alleviate pain, since flexibility is key to long-term cycling training. So consider adding these stretches to your relaxation routine. Proper cross-training will ensure that you are as strong and agile on your bike as you are on your bike. Check out these cross-training sessions tailor-made for each other.
Kneel hip flexor stretch
Kneel on your right knee with your toes down and your left foot flat on the floor in front of you. Bend your knee and align it with your ankle. Put your hand on your left thigh. Press your hips forward until you feel tension in the front of your right leg. Keep your arms straight, elbows close to your head, palms opposite, back slightly bent, chin parallel to the floor. Hold for 30 seconds, then switch sides.
At the door stretching
Stand slightly in front of the door and place your arms on either side of the door or an adjacent wall. Bend your elbows 90 degrees, keeping your upper arms parallel to the floor. Lean forward and hold for 30 seconds.
Fixed lizard stance with quarter stretch
Start with the lizard pose. Move from the forearm to the hand. Turn your left foot out at a 45-degree Angle and roll it to the outside edge of your foot. Push your left inner thigh with your left hand and open your hips. Take a few breaths. Bend your right knee and grasp the edge of the little toe of your right foot with your left hand. Stretch the quadriceps. (the best yoga posture to open your hips may also help.)
Another tip: if you have a yoga ball handy, place your stomach on it and stretch on your back.