Cycling is a great way to stay fit, enjoy the outdoors, and maintain your health. However, for some people with back pain, this activity can be uncomfortable or even painful. Fortunately, there are solutions to continue cycling while taking care of your back, including the use of a lumbar belt. In this article, we explain how to cycle with a lumbar belt and what are the best practices to adopt.
Why use a lumbar belt when cycling?
The lumbar belt is an accessory that supports the lumbar region when practicing different activities, including cycling. It offers several advantages:
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It relieves pain: the lumbar belt exerts pressure on the painful area, which helps reduce the sensations of pain felt during exercise.
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It maintains posture: by providing support to the lower back muscles, it helps to maintain correct posture and thus avoids bad positions which can accentuate pain.
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It prevents injuries: by strengthening muscle support, it protects the spine and reduces the risk of injuries or worsening of existing pain.
How to choose your lumbar belt for cycling?
There are different types of lumbar belts on the market, here are some tips to help you choose the right lumbar belt for you:
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Size: Make sure the belt fits you, neither too big nor too small. A poorly fitted belt will not be effective and may even cause additional discomfort.
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The level of support: depending on your needs, it may be necessary to choose a belt that offers more or less support. Adjustable models generally allow you to adapt the level of compression according to your needs.
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Comfort: Choose belts made of breathable materials that are comfortable to wear. Some models also have padding for even more comfort.
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Correctly position the lumbar belt
For the lumbar belt to be effective, it is essential to position it correctly on your back. Here's how to do it:
- Place the belt around your waist, at hip level.
- Adjust it so that it exerts sufficient but comfortable pressure on the lumbar region.
- Make sure the belt is centered and supports your back evenly. It may be helpful to have someone help you with this step.
Adopting a correct posture on the bike
In addition to wearing a lumbar belt, it is important to adopt good posture when cycling. Here are some tips:
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Adjust the saddle height: A saddle that is too high or too low can force your back into an uncomfortable position and increase pain. The ideal height is where your leg is slightly bent when your foot is at bottom dead center.
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Choose a suitable handlebar: a handlebar that is too low or too far away forces you to lean your torso forward excessively and puts more strain on your lumbar region. Choose a handlebar that is higher and/or closer to your torso to relieve your back.
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Keep your abs engaged: This helps strengthen core stability and prevents excessive pressure on the spine.
Warming up and stretching: essential actions
To prevent pain and fully enjoy your bike ride with a lumbar belt, don't forget to warm up before pedaling and stretch after exercise:
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Before cycling: Do some warm-up exercises, such as trunk rotations or side bends, to prepare your back muscles for the effort.
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After cycling: stretch gently, including leaning forward and towards the ground to relax the muscles used during the activity.
By following these tips and tricks, cycling with a lumbar belt becomes a real pleasure, without pain or discomfort. So don't hesitate any longer and get on your bike to enjoy the benefits of this activity on your health and your morale!
