If your back pain comes with mobility or balance issues, a comfortable recumbent bike may be your best option because you can sit in a reclined position or lift the seat up to be semi-reclined.
1. Back pain can happen from many mechanical or inflammatory diseases. Back pain is not a problem for recumbent cycling: In all cases, the advice and agreement of your doctor for the regular exercise of this type is necessary.
2. Some back problems may require special care. It is all about quantity and general management: Overall, cycling is perfect for back problems and recumbent bikes are one possibility.
3. A recumbent bike may be the best stationary bike for this painful back pain because it provides lumbar support.
Table of Contents
- Recumbent Bike and Lower Back Pain
- What Is a Recumbent Bike Good For
- Stationary Bike for Back Pain
- Understanding Back Pain
- How to Adapt Your Bike?
- What Exercises to Do on the Bike?
- Other Tips for Back Pain
Recumbent Bike and Lower Back Pain
Degenerative disc disease is a painful condition in the back. It happens when the intervertebral discs are damaged by age or injury. The discs act as shock absorbers for the bones of the spine. They keep the back flexible and protect the nerves. The sharp pain associated with this condition makes normal mobility extremely difficult.
Cycling will help you reduce your back pain. Do not forget to combine the other exercises and back pain will be an old story for you. Cycling will also improve your cardio, maintain your joints, and reduce your stress.
The recumbent bike is a perfect compromise for your physical and mental health, we well described the benefits of it in this article. So, choose the recumbent bike that suits you best to get the most out of it.
What Is a Recumbent Bike Good For
These measures have been designed with this problem in mind. The exercise bike allows you to strengthen your legs, improve overall strength and improve your cardio. It works the legs harder than a normal exercise bike. It is because the seat is lower and can also be adjusted to suit the individual.
There are also armrests for more support. We can adjust all of them to suit the size of the person using them. You can change the resistance of the flywheel to make the pedaling action easy or difficult. It is what will work the legs. Otherwise, there is always a range of resistance to help increase the strength in your leg.
Some people suffer from low back pain and others from pain in the lower back muscles. Sometimes, these are muscles that regenerate. If you have ever had physiotherapy or physiotherapy, you already know that they are already focusing a lot on this activity.
Exercise bikes are not for this aim. They are more geared towards increasing strength in the legs. They also really improve all cardiovascular training. This type of exercise is also very good for the work of the heart and the lungs. So, there are distinct benefits to building the overall strength of the body. These bikes will also help a lot with weight loss.
So, the recumbent bike can strengthen your leg muscles and work your cardio. However, you do not have to stretch afterward to strengthen your abs and your core a bit. All of this complete physical activity will strengthen your lumbar muscles (back muscle) for better posture, less stiffness, and less pain.
Stationary Bike for Back Pain
An exercise bike provides an affected-free workout. It means there is no force on your joints or spine while you are riding. In apartment bicycles, a distinction comes between upright bike and recumbent bike.
An upright bicycle is like an awesome road bike. You can ride sitting upright or leaning forward like a runner. You can also work sore muscles in different places by changing positions.
The exercise recumbent position the body of the rider in a position inclined. Since the backrest provides support for the lower back, depending on your condition, this type of exercise bike may be more comfortable than an upright bike.
Using an upright bike is the best type of exercise bike for people with spinal stenosis or osteoarthritis. This type of bike can be more comfortable because it allows you to lean forward while riding.
It links osteoarthritis to the wear and tear of the cartilage in the joints between the bones. Spinal stenosis is a common back condition in men and women over the age of 50. The spine narrows and puts pressure on the spinal cord and nerves. The symptoms include pain, numbness, weakness, and cramps in the limbs. One of the non-surgical treatments for the disease, like osteoarthritis, is exercise.
There is a whole range of exercise bikes available in the market, including the popular bike or upright or classic exercise bikes. But these bikes are not quite suitable for the posture level of your back if you have pain. For people who are healthy and fit, these are the best choices.
The best-rated exercise bikes for people with back pain are recumbent exercise bikes. For those who have back problems, joint problems, or recovering from an injury or an operation, then the best type is recumbent bikes.
The reason is that they have specially designed them to allow people to exercise while helping to protect the back and joints. And the sitting position is ergonomically designed so that it will not be painful in the lumbar region.
Understanding Back Pain
Pain in the lower back is by far the most common. It is low back pain. In almost all cases, something that would be serious does not cause the pain. It will eventually go away after a while. And the most important being to continue with your normal daily routine. Many people think it is best to rest. And it is the worst thing you can do.
The exercises that help are running, swimming and yoga. It can also be useful to take painkillers and anti-inflammatory to help relieve pain. Always check with your healthcare professional or pharmacist. For short-term relief, warm compresses can help.
See also: best bikes for seniors.
How to Adapt Your Bike?
A good posture on a bike is crucial if you want to avoid back pain. First of all, choose an exercise bike because it avoids the micro jolts encountered on the road that are deleterious for your back. Keep your back straight and avoid squatting or curving your shoulders while pedaling.
Then, adjust the saddle height. Tilt the saddle about 10 degrees forward. It will improve the curvature of your lumbar spine. Next, tilt the handlebars to keep your back as straight as possible to reduce muscle tension in the lumbar region.
Distribute some of the weight over your arms and hands while keeping your chest and head up. You must keep your arms slightly bent as you pedal, allowing your upper body, rather than your spine, to absorb some of the stress.
Maintain an angle of 90 degrees knee top of the stroke. It is more efficient and better suited to your hips and lower back. Then, varying the position from time to time as periodically changing the angle of your upper body will help prevent tiredness in your back. Finally, you can add handlebar extensions.
What Exercises to Do on the Bike?
Once properly installed, here are the precautions to take for your back:
- Start with short durations at the gauge of your tolerance and gradually re-train. For example, 10 minutes twice a day, then increase to 15 minutes and 20 minutes. When the time is long enough, switch to once a day. The gradual recovery will therefore limit muscle fatigue in your back.
- Use low resistance to start so as not to make your back pain worse. Focus on the duration of the exercise rather than the intensity. When the duration is sufficient and you feel in good shape, accumulate the resistance if you wish.
- No HIIT Exercises: Those short, hyperintensity efforts are not right for you.
Other Tips for Back Pain
Stretching to treat back pain
If you suffer from back pain, it is essential to stretch every day. Five minutes is enough, but it is the consistency that counts. It is necessary to stretch the lower back and other muscles that are involved in back pain. For example, the psoas-iliac, the pyramidal, the gluteus medius, and the posterior chains at the level of the legs with the hamstrings. You can watch the different exercises on YouTube.
Build muscle to limit back pain
Cycling does not specifically strengthen the core muscles of the body (abdominals and back). However, most doctors consider them to be an essential part of preventing back pain. Even if you have muscular legs, an imbalance between the flexors and extensors of the trunk can take part in your sore back. So add some muscle-building exercises to build your abs, obliques, and some core strength.
A good sitting position to avoid back pain
You know we spend a good part of the day sitting. So, learning to position yourself well when you are seated is essential.
The key here is to get a recumbent exercise bike that you can afford. They are available in a whole range of different price ranges and brands. The only feature we strongly advise you to consider is making sure the seat is adjustable and has casters for effortless movement.