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

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.