We’ve discussed the importance of proper on-bike posture and an expert bike fit in previous installments of this series. But the truth is, despite our hopes and dreams, time spent in the saddle is only a relatively small percentage of our daily life as amateur cyclists.
Covid-19 related lifestyle changes and the poor postural habits associated with them have caused many of us to complain of neck, shoulder, and upper back pain after slumping over our computers for hours at a time. In addition, remaining seated for greater periods of time creates tightness in our hip flexors and excess strain upon our spinal musculature.
Fostering good posture and body mechanics habits off-the-bike are essential to remaining comfortable and performing well while on it. Here are a few tips which will go a long way in keeping you pain-free on and off the bike.
WorkStation Ergonomics
- Feet: Flat on the ground or supported on a raised surface and hip width distance apart.
- Hips and Knees: 90 degrees and hips slightly above knees.
- Back: Neutral curve in low back supported with a lumbar roll or ergonomic chair.
- Forearms and wrists: In neutral, parallel to the floor, and support wrists with pad if necessary.
- Head and Neck: Ears over shoulders and shoulder blades in neutral resting on back of rib cage. Chin gently tucked so gaze is forward
Standing Breaks
If seated for prolonged periods, take standing breaks from time to time. This decreases the load on the spine as sitting typically places greater forces on the spine than standing.
Set a timer to help remind you when to stand.
Seated Phone Usage
When using a telephone, maintain good seated posture so that your head is not side bent or protruding forward.
Do not hold the phone against your ear with your shoulder.
Hold the phone with your hand and keep a straight spine and head.Â
Proper Neck and Back Posture While Seated
Position your head over your shoulders so that your head is not protruding forward. Your ears should be over your shoulders.
Correct your low back so it is not slouched, and perform a small chin tuck as well.
Lumbar Roll
Use a small lumbar roll in chairs you sit in frequently. Slide your hips all the way back in your chair. Lean forward slightly and place the lumbar roll against the curve of your back. Gently sit back against the roll creating a slight arch in your lower spine.
Ideally the chair should be firm with a straight back.
Sensible Smartphone Use
While using electronic devices such as a smartphone, do not slouch or allow your head to protrude forward.
Hold the electronic device up so that you can see it better and maintain good posture through your back and neck.
Proper Side Sleeping Posture
When lying on your side use a medium firm pillow to support your neck and maintain your head in a neutral position, ensuring that you are able to maintain the natural curvature of your neck.
Bend your knees and flex your hips to place an additional pillow between your knees.
By placing another pillow under your arm to support your shoulder your spine will remain in a neutral position without bending or twisting.
The Follow-Up Appointment
Stay tuned, as in the next edition of this series I will introduce proper body mechanics off-the-bike and explain why it is essential to on-bike performance and enjoyment.
Your Call!
Do you have any physical therapy related topics or questions which haven’t been addressed that you feel would improve your cycling performance and enjoyment? Let me know!
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