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35 Year Old Biking 20km Daily: Back Protection Tips?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Feb 13, 2025

Dr Shakeeb Ahmed Khan is a senior consultant physiotherapist with over 12 years of experience specialising in orthopaedic and paediatric physiotherapy.
He has served as a technical consultant for the World Health Organisation, the United Nations, the Tata Institute of Social Sciences and several national and international NGOs.
Besides physiotherapy, he is keenly interested in disability management, early intervention, geriatric care and assisting children with disabilities.
Dr Khan has a bachelor's degree in physiotherapy from the Ravi Nair Physiotherapy College in Wardha, Maharashtra, a master's degree in disability rehabilitation administration from the National Institute for the Mentally Handicapped, Secunderabad, and a PhD in disability management from Bangalore University.... more

Question by Ijaz on Feb 12, 2025Hindi

Health

Hello sir, I am travelling daily 20 kms to my work place on bike. my age is 35 & i may continue this routine for another 5 years . do i need any precautions to take care of my back bone. currently don't have any issues as such. thank you

Ans: Hello Mr. Ijaz . Riding a bike daily for long distances can put stress on your back, so maintaining proper posture is essential. Ensure that your seat height and handlebar position are adjusted to keep your spine in a neutral position, preventing unnecessary strain. Strengthening your core and back muscles with exercises like planks, bridges, and superman stretches will provide better spinal support. Additionally, regular stretching of your hamstrings, hip flexors, and lower back can help maintain flexibility and prevent stiffness. Wearing a helmet is crucial for safety, and using a cushioned seat or lumbar support belt can help absorb vibrations from the road. It’s also important to avoid sudden jerks while riding and to engage your core muscles for better stability. Staying hydrated, maintaining a balanced diet, and taking short breaks on longer rides will further support your spine and overall well-being.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Dear Sir, recently i diagnosis with Mild degenerative changes in lumbar spine- a) Loss of normal lumbar lordosis seen b) Multilevel intervertabral disc space reduction noted. c) Small anterior osteophyte noted in the lower lumber spine. My job is if sitting in office . I going through pain and stiffness in back and tingling sensation in left leg . I have started physiotherapy and doing exercise , but after taking 2-3 siting of physio session pain reduce and after 4-5 days the pain again started . Kindly suggest is physiotherapy session require longer and regularly or shall i do in intervals thats what i am doing now and with doing exercise this can be fix .your suggestion will be valuable for me.

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