Whether you’re a weekend warrior cruising through the Meewasin Trail or a hardcore cyclist logging miles daily, biking is an incredible way to stay fit. It’s low impact, great for cardiovascular health, and easy on the joints compared to running. But there’s one thing many cyclists overlook: how biking affects the spine.
If you've ever stepped off your bike with a stiff lower back, tight shoulders, or a nagging ache between your shoulder blades, you're not alone. At E3 Chiropractic + Wellness, your trusted Saskatoon Chiropractor, we see this all the time—and the good news is, there are practical solutions to stay on the saddle and stay pain-free.
Let’s dive into the three biggest ways biking can impact your spine and what you can do to prevent those aches and pains from slowing you down.
The Postural Problem: Long Hours in a Flexed Position
The Issue:
Cycling inherently places the spine in a flexed, forward-bending posture. Your thoracic spine rounds forward, your neck cranes to keep your eyes on the road, and your hips remain in flexion for the duration of your ride. While this posture is necessary for performance and aerodynamics, prolonged positioning like this can lead to muscular imbalances, joint stiffness, and even nerve irritation.
Common symptoms include:
- Mid-back stiffness
- Low back tightness or aching after a ride
- Numbness or tingling in the hands (due to nerve compression in the neck)
- Neck pain or headaches from constant craning
How E3 Chiropractic + Wellness Can Help:
At our Saskatoon chiropractic clinic, we evaluate spinal mobility and alignment to see how your riding posture might be contributing to your symptoms. Using our E3 Approach, we address the what and the why—not just the symptoms. We work on joint restrictions, mobility deficits, and prescribe corrective exercises that restore balance and spinal integrity.
The Core Component: Weak Trunk Stabilizers = Poor Spinal Support
The Issue:
You might have powerful quads and glutes from all that pedaling—but if your core muscles aren’t actively supporting your spine, your lower back is picking up the slack. And that’s a problem.
The core’s job is to stabilize the spine through something called intra-abdominal pressure—essentially bracing from the inside out. Without adequate core endurance, the lumbar spine (lower back) absorbs more strain from the repetitive motion of biking, particularly during longer rides or climbs.
Signs of poor core control while cycling:
- Fatigue or pain in the lower back during or after long rides
- Difficulty holding an upright posture off the bike
- Swaying or rocking motion of the upper body while pedaling
Solutions We Recommend:
- Incorporate core-strengthening movements like bird dogs, dead bugs, and front planks.
- Focus on diaphragmatic breathing to build intra-abdominal pressure.
- See a chiropractor trained in movement assessment (like us!) to ensure your core is firing when and where it should.
At E3 Chiropractic + Wellness, we’ll assess your core control and help you build a rehab and training plan to improve spinal stability and performance on the bike.
The Repetition Reality: Overuse Can Lead to Compensation
The Issue:
Cycling is a repetitive sport, and while repetition builds endurance and strength, it also increases the risk of overuse injuries, especially when compensatory patterns creep in. For example, if one hip is tighter than the other, or if your pelvis tilts unevenly, your spine will compensate.
This compensation often shows up as:
- One-sided low back pain
- Piriformis syndrome (deep glute pain)
- Sciatica symptoms (pain or tingling radiating down the leg)
- Upper back tightness or rib pain
Our Chiropractic Insight:
These issues are rarely isolated. At E3 Chiropractic + Wellness, we use movement screens and functional assessments to identify these compensation patterns and get to the root cause. Then we blend manual therapy, spinal adjustments, soft tissue techniques, and individualized strength plans to restore proper function and reduce the likelihood of future flare-ups.
Bonus Tips to Protect Your Spine While Biking
Aside from clinical care, there are simple strategies you can implement today to protect your back and make every ride more comfortable:
1. Bike Fit Matters
Poor bike fit is one of the top causes of back and neck pain in cyclists. Make sure your saddle height, handlebar position, and reach are all adjusted to match your body mechanics. If you’re unsure, book a professional bike fit or bring your bike setup to your next appointment at E3—we’ll take a look.
2. Stretch and Mobilize Post-Ride
After long rides, the body needs to reset. Try these:
- Thoracic extensions over a foam roller
- Hip flexor stretches to open up the front of the hips
- Child’s pose with side reach for the lats and low back
3. Cross-Train Smart
Adding mobility work, strength training, and core stability exercises off the bike goes a long way in preventing overuse issues on the bike.
Why Choose E3 Chiropractic + Wellness?
At E3 Chiropractic + Wellness, we specialize in helping active individuals like you stay injury-free while doing what you love. Whether you ride for fun, for fitness, or for competition, we understand the unique demands biking places on the body. Our E3 Approach is designed to:
- Identify movement dysfunction.
- Reduce pain and inflammation quickly.
- Build long-term strength and resilience.
Our goal isn’t just to treat your pain—it’s to empower you to move better, train harder, and recover faster.
Ready to Ride Without Pain?
If biking has been leaving you with a sore back, stiff shoulders, or nagging pain that just won’t go away, don’t ignore it. Let’s work together to fix the root cause and get you riding pain-free again.
Click HERE to book a free discovery call with E3 Chiropractic + Wellness today. We’ll chat about your symptoms, your goals, and how our team of experts can help you stay strong and mobile all season long.
