You Destroy your Back Cycling

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[@PRH123]

I've very rarely in life had any back pain, but the rare times that i have, i cured it by getting on the bike and riding.

[@thereignofthezero225]

Haha lucky. I've had nothing but back pain for the last 20 years

[@senyaw53]

Yep, same here.

[@JonathanWhoever]

I recently found out I have a bulge at L5-S1. "Drop foot syndrome " worse case. Started working on posture,. I now realize almost all home furniture is horrible for posture.

[@Desperado070]

Yea especially them desk chairs... They expensive as hell and you be better off on a 90 degree plank.

[@JonathanWhoever]

@@Desperado070 My kid has a gaming chair that can be adjusted in a millon way. Really comfortable. Thinking about buying one.

[@Desperado070]

@@JonathanWhoever Does it make you lean slightly forward like in a car seat? If so those are the ones you gotta watch out for. I've only seen one so far which looked basic but with adjustable back lean and adjustable things for your arms. It is important that you don't lean forward, even if it is just slightly, naturally the back has a slight curve forward in the under back called the lumbar curve. Just google human skeleton back and click on pictures, you will see some pictures from the back bone at the side. That is how you should have you back, because if the back is not straight, nothing else is.

[@JonathanWhoever]

@@Desperado070 It can go anywhere. It's wierd how something is comfortable to the body. But at the same time doing harm. Like setting crossed legged.

[@Desperado070]

@@JonathanWhoever Aslong you back is straight you fine. Yeah that one to, crossed legged, it does serious damage to the pelvic and since we have no feelings in the pelvic you will feel it in the lower back also. Goodluck

[@lathamhardee]

I have degenerative disc disease and scolisis. I’ve found an enormous reduction in overall back pain when I’m cycling consistently (8-12 hours a week currently) my hypothesis is this is the result of keeping my glutes and hamstrings strong and stretched.

[@RyonBeachner]

Exact same situation for me. Cycling turned me back into a functional human.

[@post_historic]

This. Tight hamstrings cause lumbar and knee pain. Stretching them will cure non degenerative joint pain.

[@aaronpolte1288]

Good timing, I’m a triathlete and while running hard efforts my legs have began to go numb, and now my back has had soreness, all because of lower back pain.

[@Desperado070]

The pelvic has no feeling, if the pain comes from there you will feel it in your lower back pain. It is just like most back hernia's, you can even get pain in the legs while it is from the hernia in your back.

[@sdeb82]

I have a feeling long hours sitting at a desk in front of a computer has plenty to do with back pain on bike rides - my lumbar starts flaring up 10-12 mins into a ride - though I will try these exercises before riding and see how that goes - thanks so much for these tips!

[@biggertree7063]

Post ride stretching is as just or more important, imo.

[@scottwatson7844]

Great video, my only real complaint is we didn’t see enough of that beautiful Bianchi 👌

[@xAudiolith]

That was about 90% rambling and 30 seconds worth of actionable advice. I think every person able should deadlift or kettlebell swings 3x per week 4 sets of 20 if the deadlifts are a bit intimidating. That'll fix any posterior chain issues.

[@petlizard813]

Yep. When you prioritize weightlifting first, THEN cycling second, you realize a lot of injuries are easily preventable and just a result of not being strong enough

[@Desperado070]

So easy to say for people that don't work behind a desk 8+ hours a day... Even standing in the same posture for extended time is terrible for your body.

[@BodieMoto]

Well a big issue is the average cyclist is scared of muscles because it would negatively effect their FTP. It's certainly possible to be a strong well-rounded cyclist, but most people who cycle don't seem interested in that at all lol I got really into cycling for a while and while my cycling gains were incredible my overall fitness was actually pretty bad compared to when I was just lifting all the time and doing various different sports. Cycling is fun but it's not exactly a great exercise. It is an exercise but it's not super efficient in terms of using your time well. Your objectively better off lifting for 45 minutes and then playing basketball for an hour than cycling for 2 hours. You can replace basketball with any sport almost. It's all better than cycling in terms of overall fitness. Cycling is just fun and addicting for lots of reasons

[@thomasm784]

@@BodieMoto Well said! I agree💯!

[@Desperado070]

@@BodieMoto what? Lol, do you know how muscles work? 😂even big muscles don't mean stronger muscles but then we get down to how muscles work. How you train them and how they grow, all you saying means you train to hard for you body and eat to less and not enough rest so you lose or gain minimal muscles... Or the opposite you don't bike hard enough, long enough. Sorry mate but you as wrong as wrong can be. You sound like gen-z

[@AdrianCarrPiano]

Love your videos! You do a great job at getting across this timeless info to cyclists. I’m already working on my ten squats!

[@charlieallen9647]

I've been waiting for this advice for years . Thankyou Scott 👏👏👌

[@durianriders]

Good tips. Spin to win!

[@pawec.1787]

Hey, would you consider to add English subtitles?

[@rodrigoreis2411]

Just press the closed caption button

[@omkarpatil4200]

haha

[@alexandresaca]

Beautiful Bianchi! ❤❤🙌🙌😁😁

[@sabaffira]

Thanks for the tips coach. I noticed that when pushing gears which are too big especially when the gradient goes up, it is effectively like the saddle moving backwards in relation to my bottom bracket. The feet then have to push forward more at the 12 o’clock position. The arms pulls the bar backwards to counter the force. This is akin to bending over and lifting heavy with a rounded back. Weak core and erector spinae will put a lot of stress on the spinal ligaments and discs.

[@darinwatkins747]

Awesome, thanks for the info. Especially since I’m icing my lower back right now from a good climb yesterday 😂

[@wilfriedjansen1125]

Hi coach! Not only the glutes aren‘t activated, the backpain in the lumber area tells you also that your hamstrings are to weak as well! 😉

[@Savonge]

So to sum up, my back hurts coz I’m shite. 😂 loved the video. Great content.

[@WildernessMusic_GentleSerene]

Fortunately cycling is a glute builder. But correct lumbar position is achieved through strong abs, in all of life and on the bike. With the new cut-out saddles we finally have the opportunity to place the correct spinal curve in our backs and not sit on the soft tissue areas. All my road bikes for the last 35 years have been fitted with aero-bars giving that one drastic change in position over normal handlebar positions. Last year I discarded my last traditional road racing bike with drop bars, just not a good position for humans. Now use flat bars with bar ends and aero bars, recreational cyclists don't need or should want drop bars and road bike positions. I have my flat bar position a very upright position, my bar end more like over-the-brake-hood position and the aero position equal to a drop bar with bent arms and an almost parallel back to the road. This handlebar configuration is sustainable cycling for the recreational cyclists.

[@user-rd6px7cj4d]

Glute builder, but only in cycling movement, has no carry over to actual human movement, like our gaitcycle

[@WildernessMusic_GentleSerene]

@@user-rd6px7cj4d Every squat movement, every stair climb, every trail climb, any time a steep climb is used so are they.

[@TheRawvoice]

Great info!

[@KevinLabner]

Golden advice, many thanks! ❤😊

[@lafamillecarrington]

I've had a dodgy lower back for years (not particularly when cycling, though) and have just started using yoga exercises as a way of strengthening my core and increasing flexibility. Two weeks in and I'm already noticing a difference.

[@Desperado070]

The pelvic does not feel, if there is something wrong in the pelvic it will be noticed as lower back pain. Most common of everything is sitting behind a computer especially and sitting in general on the sofa or what not. Even driving a car is terrible for your pelvic and while you can train your pelvic, you can't train for sitting 8+ hours a day, you just f up ur pelvic instead.

[@cyclingadventure1804]

You are the best. Thank you, coach.

[@user-zk4lo5sh9k]

Omg, you are awesome! Thanks for the vid

[@getriteb4ugetlft]

This is awesome!

[@jojoanggono3229]

Never had back problem, but my shoulder is sometime in pain. Old injury from a fall, couldn't remember anything about the fall, probably passed out for couple of minutes, checked in my Garmin.

[@s23bho38]

Guidance on hand/wrist posture when riding would be helpful. I’m forever getting into a fixed locked position with the arms no matter how much a try to shift the reach and bend the arms.

[@walchambers3454]

How does getting out of the saddle help with lower back/pelvis?

[@richardhookway]

I get stiffness on the lower left side of my back towards the end of a long ride. Never on my dominant right side. It disappears as soon as I get off the bike.

[@ilmostro16]

My lower back is always fine, its my shoulders, mainly around my traps that gets tight and hurts from holding up my head in that low riding position for so long.

[@Jam789]

Thanks, I also have this issue and would like to fix it 😢

[@garyfostertkd]

Excellent video Sir (coach). Very helpful. From Sittingbourne I kid you not. I run the local Taekwondo school so happy to activate my glutes and use easier gearing. Looking forward to watching all your other content.

[@TalonMerlin777]

The buckets help.

[@anthonyharris483]

Having strong abs will help in not getting a sore back

[@PRH123]

Very true, even off the bike, you have to have a balance between the front and back, both need to have some level of strength.

[@Desperado070]

@@PRH123 My abs are to strong for my back muscles lol The whole reason of every single back problem. It is not that black and white, it is all about a balance

[@charlottea.wilson4888]

Some good advice in here - probably the most useful thing to take away here is the relationship between your back, hips, pelvis and glutes. Nice one on making this a point in the video! The boomer humor about small heads for women and then covering it up with "this channel is for all" was not so inclusive regardless of the second half of that sentence. I did enjoy the spaniel comparison though, top visualisation!

[@Rockinbiker1946]

I have been piling on miles for 37 years. Before I started serious riding back then I had many back issues. In the last 37 years I've has Zero back pain.

[@andrewnorris5415]

My upper back hurts a lot in the middle. Also neck pain and some knee pain. If there's video that helps that it would be great!

[@renemulder10]

Did I miss the link? It says few spots still available but no link

[@ianhuckle8101]

Shortened hip flexors, especially the psoas, have been the source of most of my back pain over the years. If youre a cyclist you have to stretch these....

[@markifi]

wouldn't your glutes "activate" the moment you get out of the saddle to sprint? it's the same motion

[@windowlicker2846]

What I heard is that I need to get a fancy Bianchi 😍

[@tonyjames5444]

Am I right in thinking tilting the saddle down at the front more helps address this?

[@3rdfriend]

It need to be straight. If you point it downwards your pelvis will begin to slide to the front and you will be even more sore because your body tries to compensate for it.

[@thisandthatandotherthings]

Really interested in whether you think the Bianchi Countervail makes a difference to how your back feels on a longer ride from cancelling some of the road buzz which also fatigues your lumber muscles?

[@quicktripgas]

I really needed this video lol

[@yaroslavsolodyankin928]

hi Mate, do you ever visit Spain? Is it possible to have fit here?

[@asdfghjvrty]

As an mtber. I personally think lycra should be illegal. Interesting and educational video though. I do a few squats and calf raises before most rides. Calf raises help me to get more power when peddling.

[@10ktube]

How long do muscles stay activated for after doing exercises? Do you need to stop and do them again? Or are they on until you stop moving?

[@jc10747]

Good question! The coach’s advice for another person to take video or even static pics would likely answer this definitively, if done carefully, frequently and secretly. For example, do the pre ride routine, ride, friend takes first set of pics side on and from the rear (make sure camera person is directly perpendicular and directly behind you…no echelon). Then continue on the ride with camera person secretly taking the same 2 pics at odd intervals. Then at home, carefully go through the pics sequentially, noting the moving time/distance. If the camera can date/time stamp the pic, that’s easier for analysis, but estimate this with each pic. Assuming the first set of pics show stable pelvis with no slumping, extra movements and even glutes going on and off with each pedal stroke, find the point when things break down. Perhaps this point is 30 minutes. Then the type A++ training approach is to stop after 30minutes, get off a and do the pre ride routine again (suck up the “but I will look foolish” syndrome), and then do another riding set. After a few or a lot of sessions of this, redo the video/pic test…there should be a noticeably longer period of time of activation/good posture riding time.

[@dukekaboom4105]

You must have been looking at me, I’m just home after being out with my spaniel who had his head out the window of my car.😂

[@ToOldToTurnProcycling]

I use a resistance band to do what I call a crab walk, normally 25 side steps each side is enough to engage the glutes just before I go out.

[@___Bebo___]

That's called a monster walk. Push your heels out to the side while you do it to target the glutes more.

[@ToOldToTurnProcycling]

@@___Bebo___ I had a go at this today, thanks for the tip👍

[@jimjr4432]

OK, OK I understand the concept now, at 79yo, this should be extra. I promise to do the 'wok'.

[@IAmRetail]

My Physical therapist was just telling me my Glutes are not engaging, and im over stressing my Hamstrings

[@Sticle]

Alright, lets do a bake ride! :D

[@796monster]

Off topic, can you tell us what Helmet and glasses you are using ? Thanks

[@michaeloconnor9809]

Nice cycling in Eastbourne area.

[@218nexion]

Maybe Pello Bilbao should look att this video. His stability problems are quite extreme. Especially for being on that top level...

[@czeckson74]

what is a "weadeo" ;-)

[@WheelThing-dt4kf]

Butt hope this works coach

[@pindeed]

Couch, what is the helmet you’re using? Would the visor work with correction glasses?

[@krankedteamcls]

Looks like a Giro Vanquish

[@craigramseur2377]

Wow you bought a Bianchi! That's a surprise.

[@fiddleronthebike]

he made a video about it

[@thisandthatandotherthings]

I know right but unfortunately he keeps standing in front of it 🤣

[@goku445]

Truth

[@TheGreenhillsCyclist]

Can you do a video like this, but, for hybrid bicycles. I cycle a TREK Hybrid fx1 Stagger. I've a slip disc T6-T7, it takes very little to nothing to send the pain spiralling through my back and front torso. There's no way I could cycle a drop handled bicycle. Used to before my RTC that caused my slip disc. I do at times get pain in my lumbar spine. Every video I've seen is geared, (no pun intended) towards drop handled bicycles. Thank you in advance.

[@TheTrailRabbit]

glute activation before riding and using good head/sitting posture. the advice is the same.

[@TheGreenhillsCyclist]

@@TheTrailRabbit Thank you!

[@chrisspeksnijder1717]

Thanks for the coaching. To summerize. It all comes down to sweat, more sweat, blood, more blood, and anything in between. And then, the cyclist on a roadbike becomes his onw god, master and challenger.

[@inz_uzi]

This title is ridiculous. You actually destroy your back by siting all day on a sofa. 🤨

[@seanruman2867]

Sick helmet - what is it?

[@SHMsorbonne]

Giro vanquish

[@zikaperic2133]

🙌🙌🙌🙌

[@bobwilson2034]

Coach, new subscriber, funny video, please help. Transitioning from MTB to gravel/road. Saw one of your vids from a year ago and you said you're 5'10" and you ride a 52"!? (I left a comment on that year old vid - ignore that, leaving here in case you don't see that one) Anyway, 6'.05" - 34" inseam. Bike shop (Vancouver Canada) is trying to sell me a 58" Trek Checkpoint ALR 5. I feel way stretched out but more important, double discectomy lumbar and cervical hing issues from compression fracture C1. I DON'T BEND WELL M8. Want to get back to century rides at a quick pace like when I was in my 20's. I don't doddle... figuring on a "WELL STACKED" gravel bike, should I be looking at a 54"-56"ish frames. I won't hold you to any comments you may share. Thx

[@user1522p]

Easy fix. Get a recumbent.

[@ScreamingEagleFTW]

he looks Swedish

[@martindopke2107]

Pilates, Pilates, Pilates...

[@ds6914]

Cracking pair of legs on you coach. Have you looked into/do you have an opinion on Kneesovertoes Guy on KZbin?

[@armasks]

KneesOverToes is the best way.. You'll never have a knee problem..

[@ds6914]

@@armasks it's worked pretty well for me, but I don't follow it strictly and I know people who haven't been great with it - nordics in particular seem to give some people trouble

[@Leo-gt1bx]

A properly fitted bike should give your glutes enough strength.

[@oltskooler]

I clicked on the wrong video. I ride a bike this guy rides a bake. 😅

[@nicknick194]

Well, if i was getting water for dying children, I'd use a container with a lid so i didnt lose any 😅

[@chrischupp9760]

Need those glutes to work properly

[@dextrous1524]

TLDW

[@SuperDodoe]

Shorts are bit distracting coach

[@markfayamagnaan7332]

😂😂

[@TomashDXB]

why are you trying so hard with the accent sir?

[@faithwyar]

The smaller brain joke was unnecessary and not funny. Quite disappointing coach

[@paulblichmann2791]

It's true and not a joke.

[@pacman_pol_pl_polska]

3 things to dee