According to the BCA, a staggering 73% of cyclists weren’t fitted for their bicycles last year* and one in five (22%) have experienced back or neck pain whilst or as a result of cycling. "73% of cyclists weren’t fitted for their bicycles last year" Overstretching to reach the handlebars, backwards-sloping seats, wrong seat heights and soft tyres are just some of the factors that can contribute to neck and back pain in cyclists. To help budding cyclists mind their backs, the BCA has developed the following top tips: Don’t strain – make sure you can reach the handlebars comfortably without having to overreach or strain your back, neck, shoulders or wrists. Adjust the height of the handlebars so that you can sit in a more upright position. Change your posture – Try standing up to cycle at some stages and sitting down at others (but make sure you do this safely!). You might think that you’re limited to one position when cycling but it’s important to try and change your posture. Seat checker – the seat should be ideally flat or sloping slightly forwards to try and minimise strain on the lower back. Try a variety of saddle shapes to find the one most comfortable for your general, size and cycling position. One in five (22%) have experienced back or neck pain whilst or as a result of cycling Height test – when the pedal is at the bottom, cyclists should be able to sit on the seat with their leg almost straight with only a slight bend at the knee (this should allow maximum pedalling efficiency). Pump it up – keep tyres pumped up to minimise impact on the spine and consider investing in a floor standing pump. Keep it loose – make sure clothing isn’t too restrictive and provides cushioning and support where required. Warm up & cool down – warm up slowly ahead of a cycle and stretch afterwards to help loosen up tight muscles.