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How to: 4 Stretches to Treat Cycling Back Pain

April 30, 2019

As many of you know, not only do you get sore calves, glutes, quads, and saddle sores from cycling, but you can also get back pain. This is not uncommon, actually, back pain is one of the most common injuries reported by competitive cyclists! Believe it or not, yoga can help relieve back pain, while stretching and aligning your spine at the same time.

Now, I don’t practice yoga regularly, but I wanted to share some stretches with you that I believe are totally beneficial and will help you prevent cycling pain. The four I want to address are: the tilt and hold, eagle arm pose, spinal-twist, and cat-cow.

1. Tilt and Hold

For the Tilt and Hold, find a chair in which you can sit tall and proud. Make sure to keep your feet flat on the floor. Next, bend your head and neck down as far as possible keeping your shoulders down also. Interlock your fingers together with your elbows out to the side of your head. Press lightly on the back of your head as you hold for eight deep breaths. Release. Repeat three times.

2. Eagle Arm Pose

While sitting, extend your arms out in front of you at shoulder height. Cross your right arm over your left and raise your forearms so they are perpendicular to the floor. Twist your palms inward until they touch. Inhale while you slowly raise your arms, exhale and lower your arms. Good job! That’s one rep 🙂 Do five reps, unwind, switch arms, and repeat.

3. Spinal Twist

While sitting on a mat place your left foot on the floor outside of your right knee. Inhale and place your right arm to the outside of your left knee. Place your left hand on the floor behind you, exhale and twist to the left. Deepen the stretch by inhaling, exhaling, and twisting again. Hold for five breaths. Now repeat on the other side!

4. Cat-Cow

This is one of my favorite stretches. On a mat, start on all fours and inhale. As you exhale, round your spine and drop your head tucking your chin towards your chest (like a cat!). Then inhale again, this time arching your back, head and tailbone towards the ceiling (like a cow!). It also helps to lift your hips. Exhale as you return to cat pose. Do this 10 times!


I hope this helps you as you try to figure out solutions to preventing and helping relieve your back pain! Have questions or suggestions of what you do to help with back pain? Leave a comment!!

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