Cycling is healthy, environmentally friendly, cost-effective and fun to boot. For this reason, millions of people regularly get on their bikes. But what many do not know: Cycling on an incorrectly adjusted bike can cause lasting and permanent damage to the back and spine. After all, cycling is only really healthy if man and machine are optimally adjusted to each other. And since you can’t change a person’s anatomy, logically the bike must be adjusted to individual needs – not the other way around.
What to look for when buying a back-friendly bike
The optimal seating position for your back results from six different parameters, which must be individually adjustable in a good bicycle. You should pay attention to these specifics when buying a new bike so that it does not harm your back:
- Seat height
- Saddle position
- Saddle slope
- Handlebar height and tilt
- Seat length
Suspension is also an important criterion for buying a back-friendly bike.
Seat height
The seat height is the distance between the saddle and the pedals. This should be long enough so that the legs are never fully extended when pedaling. With the pedal down, the heel should just barely reach the pedal.
Saddle position
With a bike optimized for the back, you can slide the saddle forward or backward continuously and adjust the saddle position. Ideally, with the pedal in the horizontal position, a perpendicular should run from your front kneecap down through the exact center of the pedal bracket
How should you sit on the bike?
The more upright you sit, the more your body weight is shifted to your buttocks, and the pressure on the ischial tuberosities and rear of the saddle is particularly high. When pedaling, that is, a high-low movement, the ischial tuberosities are alternately loaded. Therefore, the saddle must adapt to this movement. An air-suspended saddle (e.g. Airseat) accommodates these movements, reduces seat discomfort and reduces possible pressure on the urethra. Due to individual buttock shapes and gender differences between men and women, different saddle shapes should be considered.
Saddle angle
However, the best-fitting saddle shape is of no use if the saddle is positioned incorrectly, for example due to incorrect saddle angle. The saddle nose is important here. If it is too high or steep, then the pudendal nerve is pressed and numbness and inflammation can occur. If it is too wide, then the thighs rub sore when sitting. By the way, the more oblique the sitting posture, the more important the shape of the saddle nose. If the saddle nose pinches, a saddle with a shorter nose or a saddle with a slightly downward sloping tip will help, but be careful not to slide forward. When choosing a saddle, expert advice is recommended, preferably combined with an extensive test ride.
Handlebar height and inclination
The setting of the handlebars is of particular importance, because it determines the angular position of the back to the pelvis. Recommended here is as upright a sitting position as possible. The handlebar height is adjusted by pulling the stem out of the fork or changing the angle of the stem. The correct handlebar tilt ensures a comfortable position for the hands and relieves the joints. A handlebar that allows variable grip positions is very good.
Seat length
That leaves the seat length. This is the distance from the tip of the saddle to the center of the handlebars. This should be about three finger widths longer than the forearm from the elbow to the fingertip. However, the following also applies here: the most important thing is the upright sitting posture and personal feeling.
The suspension of the wheel
Not only for people who love comfort: Full suspension has found its way into everyday cycling today. It reduces shocks and impacts due to road unevenness. This is easy on the spine. The German Sport University in Cologne has studied the effects of suspension on the spine and found that full-suspension bicycles reduce shocks by 35%. A full-suspension bicycle has a fork and a rear suspension, which protects the cyclist’s entire holding apparatus; it also improves riding safety and extends the service life of the bicycle.Of course, full suspension must also be adapted to the body weight of the cyclist. If you follow these tips when buying a new bike, nothing will stand in the way of healthy cycling.
