Love cycling but deal with aches and pains? At Nicali Sports Medicine in Pasadena, we see lots of riders whose back pain could be fixed with a few simple bike tweaks. Here’s what you need to know.
Common Cycling Pain Spots
If these sound familiar, your bike might need adjusting:
- Neck strain
- Lower backache
- Knee pain
- Wrist numbness
- Hip discomfort
Basic Bike Fit Checks
Start with these quick fixes:
- Seat height (leg should be slightly bent at the bottom)
- Handlebar reach (not too stretched out)
- Saddle tilt (level or slightly nose-down)
- Pedal position (ball of foot centered)
Warning Signs
Time to adjust your setup if:
- Your shoulders get tight fast
- You feel numbness in your hands
- Lower back hurts after rides
- Knees ache during pedaling
- You’re shifting around a lot
Quick Tips from Our Team
Dr. Huang at our Pasadena clinic recommends the following:
- Start rides with a gentle warm-up
- Change hand positions often
- Stand up every 15-20 minutes
- Keep arms slightly bent
- Core engaged, not locked
Pre-Ride Stretches
Try these before hopping on:
- Cat-cow stretches
- Hamstring gentle pulls
- Hip flexor opens
- Shoulder rolls
- Neck tilts
Getting Professional Help
Visit our Colorado Boulevard office for:
- A detailed posture check
- Assessment of flexibility
- Test core strength
- Get bike fit recommendations
- Customize exercise plans
Whether you’re a weekend rider or a serious cyclist, the right bike fit makes all the difference. Stop by Nicali Sports Medicine in Pasadena or call us at (626) 578-0618 to learn how we can help make your rides more comfortable.
Remember, a happy spine means more time on your bike. Let our Pasadena team help you find that sweet spot between comfort and performance!
