Want to get back into cycling, what's the best way please?

[AuraTodd]

I haven't ridden my bike for a while and would like to get back into cycling, after being told by my nurse I'm slightly overweight. I have a curvature of the spine, and I am worried that my back will give me pain if I try and get back into it again and put me off. What's the best way of doing it please?

 

[John Nelson]

There's no one best way. Everybody has different interests.

First, of course, is to get a bike. Do you have a bike? Your local bike shop can help with recommendations based on how you plan to ride and what your budget is. Test ride before you buy. With your back issues, it is extremely important that your bike fit you well. So before starting to ride, either have your existing bike professionally fitted or get a new bike with a professional fitting. If you have unusual medical issues, you may need a sports-medicine clinic with a trained bike fitter. Otherwise, you may be able to use a local bike shop.

Once you get the bike, then all you have to do is ride it. Start slowly with short distances, back off a bit (but don't stop completely) if you have pains. Some pains are expected and need to be worked through (e.g., most new cyclists experience some butt and back pain at the beginning, and muscle soreness is a given). Find places where you can ride comfortably and safely. Maybe you have a good bike path that isn't too clogged with pedestrians. Maybe you have a lonely country road nearby. Buy whatever clothes you need to ride comfortably. If your state produces a bicycling manual and/or a bike map, get copies. Use a helmet. Follow the rules of the road (e.g., stop at stop signs and lights). Be courteous and alert. Don't listen to music or headphones.

Note: To head off flame wars about helmets, ipods, stop signs, etc., let me say this. My recommenations are to a beginner. Once you gain experience, you can make your own informed decisions about these things.

[popeyespal]

To quote Nike, "Just Do It".

You refer to "my bike" so I assume you already have one of some sort. I am not a doctor so I won't speak definitively concerning your back but there are many different saddles available that could help if it becomes an issue.

Start with short rides and see what happens. Then make adjustments as needed.

Good Luck and Good Health

[rvklassen]

Generally a "racing style" bike - meaning one with drop handlebars - is easier on the back, since when you hit a bump the spine is curved and more able to absorb the shock.  Depending on the sort of curvature you're talking about, that may be part of the solution.

At the same time, being too stretched out means the neck gets bent backwards so you can look forward, so don't over-do it.

[johnsondasw]

Try short rides with rest in between on a bike that's been fit for you and if it's not working, maybe you're going to need a recumbent.

[sprocketman]

Hey Todd,

You sound like me. I used to ride a bunch, back in the late 1980's. I haven't rode a bike since. Between then and now, I herniated a disc in my back several times to the point that I could not walk for several days. To top it off, my weight went up to 262 pounds. So in October 2009 I got the idea to ride the Atlantic Coast. I started training and did a few short rides. Then I saw an orthopedic doctor.  He did a MRI and checked it out. Then I aske him if I could do this ride. He said go ahead. You may get better, you may get worse. So I went. I did 24 days on the bike and 1500 miles. By the end of my trip I felt better than I did 20 years ago. My back pain diminished to almost zero. I had the best time of my life. I think about the trip every day. I have photos on my phone and I constantly look back at them. I shudder at the thought that I almost found several valid reasons not to do the trip (mortgage, kids). Get on the bike and go. 

[whittierider]

Generally a "racing style" bike - meaning one with drop handlebars - is easier on the back, since when you hit a bump the spine is curved and more able to absorb the shock.  Depending on the sort of curvature you're talking about, that may be part of the solution.

The unexpected truth.  But actually I wouldn't say "curved" particularly because I ride in a very low position with a nearly horizontal back on my aerobars all the time, for hours on end, but my back is still relatively straight; but the fact is that the back has the vertical flexibility to take the bumps in that position without damage, whereas sitting up straight is just asking for trouble with bumps putting extreme compression on discs since there's no give in that direction.

See this rider. His back is relatively straight even when he's in a very low position:
http://www.youtube.com/watch?v=6DI6kU_6W24&feature=grec_index

At the same time, being too stretched out means the neck gets bent backwards so you can look forward, so don't over-do it.

A common newbies' mistake is to feel like their face is supposed to be pointed forward, which requires quite a bend in the neck.  I keep my face lower and nearly look through my eyebrows to see ahead, eliminating any extreme neck bend.  Unfortunately many modern eyeglasses, both regular prescription glasses and non-prescription sunglasses don't come up high enough.  You have to pay a lot of attention when selecting a pair that will be suitable for cycling.

[staehpj1]

Generally a "racing style" bike - meaning one with drop handlebars - is easier on the back, since when you hit a bump the spine is curved and more able to absorb the shock.  Depending on the sort of curvature you're talking about, that may be part of the solution.

The unexpected truth.  But actually I wouldn't say "curved" particularly because I ride in a very low position with a nearly horizontal back on my aerobars all the time, for hours on end, but my back is still relatively straight; but the fact is that the back has the vertical flexibility to take the bumps in that position without damage, whereas sitting up straight is just asking for trouble with bumps putting extreme compression on discs since there's no give in that direction.

I agree, but also advise caution in the beginning if necessary.  Start out as low as comfortable, keep upper body relaxed, elbows bent, shoulders not hunched, and fingers draped loosely over the bars.  Ease the position lower as you adjust to riding more mileage.  Add that mileage gradually and change position a little at a time.  You need to decide how low is low enough, but riding very upright for long distances is hard on the butt and hard on the back.

[Westinghouse]

You might want to get into a regular regimen of sports stretching.

[lonerider]

Westinghouse is spot on. Start a regular (meaning: Daily) stretching and core strengthening regimen before setting off on a bike. I would suggest at least 3 weeks worth. Many good resources out there to help you get started. One I recommend to every cyclist I meet is called: Back Rx. It is absolutely excellent. Meant for maintaining back health, so it focuses on core strengthening. Has a mix of yoga and pilates moves and works very well.

[csykes]

I had a herniated disc a few years back and found that gentle riding helped a lot.  Definitely do not ride sitting straight up, but don't get too aggressive either.  I switched from 23mm tires on my road bike to 28 mm and dropped the pressure from 110/115 to 85/90 which makes for a smoother ride as well.  I also went to Spinergy Xaero Lite wheels with the fiber PBO spokes which soak up some of the micro chatter from the road.  I weigh over 200 pounds and the Prednisone from the doctor helped me gain over ten pounds which cycling helped me to lose.

For sure get out and ride, do daily back stretches and regular core strengthening exercises.  The best my back felt was the week following a strenuous 80 mile ride in San Diego's mountainous back country.  All that blood circulation did wonders for my lower back!

Good luck with your recovery!