Two wheels to a healthy back

Regularly pedaling strengthens the back like almost no other sport – provided the posture is correct. The balanced physical activity of cycling can also reduce the risk of heart attack by more than 50 percent. Cycling thus acts like real medicine for both the heart and circulatory system as well as the back , making it the ideal sport for staying fit or getting back in shape.

Cycling on prescription? It really should be possible. The lumbar spine , in particular, which is affected in two-thirds of all back problems, benefits enormously from cycling . This is due to the diagonal pedaling motion. The smooth movement ensures that both sides of the body are alternately tensed and stretched. This training especially activates the muscles close to the skeletal structure around the spine . These are precisely the muscle groups that support the back and keep it flexible, and are difficult to target with other sports.

It's all about attitude.

The crucial point is the correct posture on the bike. The most back-friendly position is not the perfectly upright position like on a Dutch bike, but rather a forward lean of 10 to 20 degrees, as on a trekking bike. This forward lean and the active support on the handlebars provide the back muscles with the necessary tension to absorb shocks and stabilize the torso. Those who sit too upright risk having their intervertebral discs compressed with every bump in the road.

Cycling is a matter of attitude.

On the other hand, beginners in particular should avoid an overly hunched posture, otherwise the lumbar vertebrae will be overstretched. Road bikes and mountain bikes especially require a good level of back muscle strength. But regardless of the type of bike, the saddle and seat height should be optimally adjusted , ideally by a professional at a bike shop. They can show you how to transfer power most effectively to the road and prevent postural problems.

Cycling is a fitness that everyone can do

Cycling offers benefits far beyond just your back. Regular cycling reduces stress and even boosts the immune system. It's a particularly effective form of exercise because it improves endurance, strength, and acceleration. These positive effects become apparent with just two to three 30-minute rides per week.

Incidentally, cyclists also help shake off body image concerns. Just 15 minutes of cycling at a brisk pace burns more than 100 kilocalories. And the best part: cycling is a fitness activity that anyone can do. Even those with knee, hip, or ankle problems can enjoy cycling, as the saddle and handlebars support almost 70 percent of the rider's weight.

Reference: Arne9001