And now, full speed ahead with today’s topic, that is, the pains caused by poor posture and excessive rubbing of the parts of the lower pelvis caused by riding a bicycle for a long time.
Pain in the pelvis can be a symptom of a variety of conditions, including Pudendal neuropathy, Over-rotation of the pelvis, and Secondary injuries to the back and knees. While you’re riding, sit bones should take most of the weight. These are bony protrusions closest to the seat.
Pudendal neuralgia causes pain in the pelvis
A common reason for this is prolonged sitting, but there are many other causes. Sitting in the saddle may irritate the pudendal nerve, which supplies motor and sensory functions to the pelvic floor muscles and perineum. While pudendal neuralgia is rare, sitting in the saddle can lead to pelvic pain. Pain in this area is also often caused by excessive hip bouncing, which can cause pain in the pelvic floor.
Forward lean causes pain in the pelvis
The posterior tilt (forward lean) of the pelvis, a common riding posture, makes the lower back appear hollow and the seat bones lose their alignment. In a properly aligned riding position, you should tip forward onto the hip, not the pubic bone. The cause of anterior tilt may be the saddle-fit, but it can also be due to tight hip flexors or a weak back.
Over-rotation of the pelvis
If you’re a woman riding a bike, you may be wondering how to sit properly. The reason for this is because pelvic over-rotation, also known as posterior/forward tilt, pulls the support structure of your torso out of your abdominal and back muscles. This causes pain in your pelvis and back, as well as in your neck and legs. Here are some ways to ride properly while avoiding pelvic pain:
First, the body needs to be properly aligned when riding. It is critical that the sit bones take most of the weight of the body. Sit bones are the bony protrusions closest to the seat. The knees should be parallel to the seat and not fly past the toes on the downstroke. Also, keep your shoulders back and look up when riding. This will lessen pressure on the upper cervical spine.
If you experience pelvic pain, you may not be aware that the saddle can put a lot of pressure on the ischial tuberosities. This bony prominence is a common site of connective tissue restriction. This pressure causes pelvic pain. To prevent pelvic pain, try adjusting the saddle so that you can sit comfortably upright. For some, riding with a higher saddle will reduce the chance of pelvic pain but for others it converts pelvic pain into back pain because a taller saddle means you have to lean forward in order to grab the handlebars.
Your seat should be properly fitted to your body and distribute weight evenly. If you ride on a flat surface, feel for your sit bones. Avoid padding that re-distributes weight to your legs and pelvis. Padding can also cause pain by redistributing weight to sensitive tissues between the legs.
Secondary injuries to the back or knees
The seated position puts a tremendous amount of pressure on the back and the knees, and the point loads on the ischial tuberosities can lead to soft tissue compression, secondary injuries to the back and knees, and male genital trauma. Additionally, the position can compromise the vasculature, and cause problems with hip rotators and the posterior femoral cutaneous nerve. Furthermore, the skin is susceptible to breakdown when riding on a wet or gritty road. Wearing appropriate clothing can help prevent these problems from occurring.
The Pmzero offer
The Pmzero electric bicycles and Wellness Bike with pedal assistance or with manual pedalling, are designed to bring about a paradigm shift in the conventional bicycle. Your pelvis will not be subjected to stress when pedalling due to the shape, size and position of the saddle. This will allow you to ride your bicycle for longer periods of time without experiencing any discomfort. Want to know more? Visit our website at www.pmzero.com.