Conquer Joint Pain with Cycling

When you have joint pain, exercise might be the last thing you want to do. But regular exercise can help ease the pain, keeping your joints stronger and more flexible.  Cycling is a great way to get moving. If you have back pain or arthritis, cycling—outdoors or on a stationary bike—is a great way to get going on a safe lower-impact aerobic exercise routine.

First, check with your doctor to make sure that bike riding is right for you, then set yourself up for a comfortable ride with these tips.

1. Proper Bike Fit: Ensure your saddle height is correct and your handlebars are at a comfortable height to avoid leaning forward and putting strain on your back.
2. Use a Comfortable Saddle: Consider using a saddle with a cutout or a wider nose to reduce pressure on your perineum and alleviate back pain.
3. Posture: Maintain a relaxed, upright posture with your shoulders down and chest open. Avoid slouching or leaning forward.
4. Pedaling Technique: Focus on circular pedaling motions, rather than pushing down hard with one foot. This can help reduce stress on your knees.
5. Monitor Your Form: Pay attention to your body position and adjust as needed to avoid putting unnecessary strain on your back and knees.
6. Knee Alignment: Make sure your knees are aligned over the pedals when pedaling to avoid excessive wear and tear on your knee joint.
7. Take Regular Breaks: Take regular breaks to stretch and rest your knees during long rides.
8. Listen to Your Body: If you experience persistent pain or discomfort, stop riding and consult with a medical professional or physical therapist.

By following these tips, you can help alleviate back and knee pain while cycling and enjoy a more comfortable and enjoyable ride while getting all the benefits of exercise

To schedule an appointment with an Aspirus Orthopedic provider, visit aspirus.org/orthopedics.