Spin classes are a popular and productive way to get in some exercise before heading to the office. However, the position you need to be in to work up a good sweat may not be so good for your spine. Reduce your odds of experiencing unexpected aches and pains by taking some precautions as you prepare for class. The spine health experts at The Spine Institute Center in Beverly Hills offer a few tips to get you on the right track.
Adjust Your Seat
Avoid the temptation to hop on the bike and get started. Take a minute to make sure your seat is properly adjusted so you don’t throw off your spinal alignment or overstretch muscles. Adjust your seat by:
- Getting on the cycle and moving your feet to the lowest pedal position
- Reaching a point where your legs only have a slight knee bend
- Standing next to your preferred bike and making the seat hip-height
Don’t be fooled by experienced spinners who seem to be fine with lower handlebars. If you don’t have core muscle strength yet, opt for handlebars that are slightly elevated to minimize strain on your back and neck. Use the handlebars to maintain your balance, not to support your full weight. Instead, let your hips and legs offer support.
Assume the Correct Position
If you’re new to spinning, ask the instructor or an experienced friend to check your position from time to time. An incorrect position can place too much strain on your back.
Do Post-Ride Back Stretches
The slouching required to spin can lead to muscle stiffness. Gently bend backward to give your spine-supporting muscles a good post-ride stretch. Try doing a forward pelvic tilt as you ride to counteract the effects of the forward hunching.
Don’t ignore any back pain you experience during or after spin class. Most of the time, all you’ll need is a little rest or some relief with an ice pack or heating pad. Talk to your doctor or a board-certified spine physician in Beverly Hills about any persistent back pain or muscle strain. If pain consistently occurs after spin class, explore other workout possibilities.
Whether it’s due to spin classes or another activity, if you’re experiencing severe back pain, get in touch with Dr. Hyun Bae and his team of expert spine surgeons at The Spine Institute. We specialize in spinal fusion procedures and alternatives like lumbar disc replacement. Call 310-828-7757 today to schedule an in-person evaluation.