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Top 5 Mountain Biking Injuries

Low Back Pain

Select an injury location on the mountain biker

What is Low Back Pain?

Repeated overuse and prolonged bending during cycling can lead to low back pain. A flexed posture while on the bike can lead to degeneration of the outer layer of the disc, which allows the gel-like centre of the disc to prolapse out. This is known as a Herniated Disc. This presses against structures in the back and can cause back pain and even pain down the back of the legs, which is known as Sciatica.

What can you do to prevent Low Back Pain?

It's important that the bike is comfortable, with a correct set up. If the frame is too big then over reaching for the handlebars can lead to low back pain. Being hunched up on a frame that is too small can also lead to low back pain.

Research has shown that specific back exercises, known as core strength and stability exercises, can help to prevent low back pain. The Stabiliser Pressure Biofeedback device is very useful for learning these back exercises at home. More advanced core strength exercises using Swiss Balls can then be used to relieve and prevent back pain.

What should you do if you suffer Low Back Pain?

Pain-relieving medication prescribed by a doctor and heat packs are usually necessary during the first few days with low back pain. Research has shown that patients with low back pain should remain as active as they possibly can, so long as their symptoms are not aggravated. A Back Brace can be helpful to improve posture and relieve pain by preventing aggravating movements.


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