Bike riding is the easiest way of transport. Also, undoubtedly, just the mere sound of a good bike’s engine gives that adrenaline rush like nothing else. But do you know how it affects your spine? Prolonged sitting on a motorbike can be hazardous to the spine and associated structures (1). Back problems in bike riders beat the numbers of car drivers facing similar concerns due to the lack of back support in bikes. The backrest provides a comfortable sitting position. To balance the stress equilibrium mal-positioning in bike riders, the spine does some compensatory biomechanical changes. It becomes more prone to develop various spinal problems like increased lumbar lordosis, kyphosis, slouch postures, or tilted shoulders in the process. However, the worst condition is scoliosis (2) (sideward bending/curvature of the spine). If the scoliotic curve gets worse, the spine also rotates or twists along. Scoliosis, however, can be congenital (from birth) or acquired. The condition can worsen in bike riders when the rider puts his wallet in the back pocket. Symptoms may vary from back pain, paraspinal muscle tenderness, restricted breathing, and other problems. Physical therapy works best for symptomatic relief and long-term treatment.
Exercises to strengthen back muscle and eliminate scoliotic curve include:
- Backstretch – Sit in a long-sitting position (sitting on the floor with legs stretched out completely to the front) and try to touch your feet
- Back strengthening – There are numerous ways of strengthening the back. The best and easiest way is to lie down on your stomach with arms at the sides and lifting both legs straight up in the air.
- Spine extension – Lie down on your stomach with arms by the sides and palms down. Raise your head and chest up from the floor. Hold this position and relax.
- Pelvis tilted push-ups – Be like a straight line from knees to shoulders and do push-ups.
- Side stretch – Stand with one arm overhead and one arm at the side. Bend to the side opposite to raised arm.
The “DOs” for a person with scoliosis
- Try to maintain a good posture.
- Use quality mattress.
- Do stretching and strengthening exercises regularly.
The “DON’Ts” for a person with scoliosis
- Do not overstress.
- Do not sit for long at a place. Learn More
