RIDEWELL
MarVen eWen #150156
Motorcycling and back pain Why your back hurts and what to do about it One Of The MOST COMMOn COM-
plaints I have seen in medical practice is back pain. Just about everybody has had a sore back at some time, including me. One time I made the mistake of pulling weeds in my yard for a couple of hours after being up all night working in the ER. Intent on pulling all those pesky dandelions, I ignored the fact that I was exhausted. Squatting, reaching, pulling and twisting again and again, I ended up with back strain. Most commonly the muscles of the low back get strained when we do something that places too much stress on our backs. This can be caused several ways: repetitive movements (such as weed pulling), lifting something too heavy (like a downed motorcycle) or holding a position that places tension in our back (slouching on a motorcycle). Also, many people have weak core muscles from a sedentary lifestyle. Unlike machines, our bodies break down if we don’t use them. The weaker your core is, the more likely you are to strain your back. It all starts when a few of the muscle fibers get injured; this sets up an inflammatory reaction that causes nearby muscle fibers to go into spasm. This in turn results in further inflammation and spasm, like a snowball effect. If the strain is severe enough, causing significant spasm, it may also result in bulging of intervertebral discs (gelatinous substance between the vertebrae that acts like a shock absorber for our spine). The bulging discs can put pressure on the nerves coming out of the spine, causing leg pain or neurological problems. This is a complication known as sciatica that is potentially serious and should be evaluated by a doctor. You should also see your doctor if you experience pain that awakens you
30
BMW OWNERS NEWS
January 2015
from sleep, fever, or neurological problems like being unable to urinate, as this suggests a more serious condition than simple back strain. The best way to deal with back muscle strain is to avoid getting it in the first place. Keep your back straight when you lift. Use your legs rather than your back. Never turn and lift at the same time. Don’t reach and lift. Don’t ever try to lift a downed motorcycle while facing it. Learn to lift your bike while facing away from it with a straight back, using the power of your legs. Also if your bike has a center stand, keep your back straight and push down with your foot rather than using your back to lift. Keep your core strong by exercising regularly. Swimming is an excellent way to stay fit. Yoga can be very helpful, but be very careful as it is easy to go too deeply into poses and injure yourself. Even walking is beneficial if you consciously try to hold in your abdomen and maintain good posture. Bring along a pair of walking shoes on tour and you will be able to walk every day. It is a good way to get the blood flowing through those sore muscles. Walking maintains your cardiovascular fitness, provides nutrition to your joints, reduces muscle stiffness, and improves your mood. If motorcycle riding is causing back pain, you need to check out your position on the bike. You should be able to keep your back comfortably straight with a slight lordosis (slight arch of the low back) while riding. This is true even if you have to lean forward slightly to reach the bars as long as you lean from your pelvis not your upper back. If you typically slouch, avoid it. This creates strain on your back. Also your spinal discs and vertebrae will be at risk if you hit a
rough spot on the road. If you are forced into a slouch position by a long reach to the bars or pegs, consider after-market bar risers, or possibly a different saddle or peg placement. As a last resort you may have to get a different bike that fits you better, especially if you do long days in the saddle. On those long tour days, every time you get off the bike, consider doing some slow gentle back stretches in all directions. If you find one particular stretch feels really good, repeat it two or three times. Try to get eight hours of good sleep every night. Adequate sleep helps to reduce inflammation and facilitates recovery. If you find it more comfortable, put a pillow under your knees when on your back or one between your knees if lying on your side with your knees bent. Remember to drink water throughout the day. Try to drink about two liters or quarts a day. More, if you are riding in the heat. Water is essential to keeping your body healthy. Anti-inflammatory medication such as Ibuprofen or Naproxen can be helpful for pain as long as you don’t have any allergies or other reasons for not taking this type of medication. You can’t take it if you are using blood thinners, have a history of ulcers or poor kidney function. But medication is not a substitute for proper riding posture. Your body is telling you something, listen! Marven has been riding motorcycles since 1986 and an MOA member since 2007?? He currently rides a R1200RT and a Triumph Street Triple. He is a Family Physician in Minnesota with over 20 years of experience, including emergency medicine, and is also medical director of Allied Medical Training, an EMT training school.
