Introduction

Riding a motorcycle is an exhilarating experience, offering a sense of freedom and adventure that’s hard to replicate with any other mode of transportation. However, like any physical activity, it comes with its share of challenges, and one common issue faced by bikers is neck and back pain. Prolonged rides and improper posture can take a toll on your body, but with the right knowledge and strategies, you can minimize and even prevent this discomfort. Another, common issue faced by many riders is wrist pain. Long hours gripping the handlebars can lead to discomfort and, in some cases, more serious wrist-related problems. In this article, we’ll explore the causes of neck , back and wrist pain among bikers and offer tips on how to prevent and alleviate it.

Understanding the Causes:-

1. Poor Ergonomics: Motorcycles are designed for performance and aesthetics, but not necessarily for ergonomic comfort. Firstly, the seating position, handlebar height, and footpeg location can vary widely between different models. This variation often results in improper alignment of the spine, leading to pain. Secondly,  ill-fitting handlebar positions and grips can put undue strain on the wrists.
2. Vibration and Shock: Riding a motorcycle exposes you to vibrations and shocks from the road, which can lead to muscle fatigue, especially in the hands, wrists, back and neck.
3. Prolonged Posture: Long rides can force bikers into a static posture for hours. Maintaining the same position for extended periods of time can strain the muscles and lead to pain. Additionally, holding onto the handlebars for extended periods can result in pressure on the wrists, which may lead to discomfort and pain.
4. Helmet Weight: Helmets are essential for safety, but they can be heavy and put extra strain on your neck and upper back, especially during long rides.
5. Inadequate Grip: Gripping the handlebars too tightly or with improper technique can exacerbate wrist pain. Especially, small hands with long lever reach or wide diameter grips. Or, a handlebar position might be uncomfortable for one person using someone else’s bike, and not another.

 

Preventing Wrist, Neck and Back Pain:-

1. Choose the Right Bike: When shopping for a motorcycle, consider the ergonomics and fit. Test different models to ensure your body is comfortable when sitting on the bike. Adjustable handlebars and seats are a plus.
2. Adjust Your Riding Posture: Maintain an upright posture with your back straight and your elbows relaxed. Avoid hunching or leaning too far forward.
3. Install Ergonomic Accessories: Invest in accessories like handlebar risers, seat cushions, or foot peg extensions to optimize your bike’s ergonomics.
4. Take Breaks: Schedule regular breaks during long rides. Stretch and walk around to relieve muscle tension and improve circulation.
5. Wear a Light Helmet: Opt for a lightweight, well-fitting helmet to reduce strain on your neck and upper back.
6. Strengthen Your Core: A strong core provides better support for your spine. Incorporate core-strengthening exercises into your fitness routine to improve posture and stability.
7. Maintain a Relaxed Grip: Hold the handlebars with a relaxed grip. Avoid gripping too tightly, as this can contribute to wrist pain. Use your core and legs to support your upper body weight, rather than relying solely on your hands.
8. Use Proper Technique: Maintain a neutral wrist position to minimize stress on the joints. This means keeping your wrists straight, not bent forward or backward.

 

Tips to avoid too much pressure on the wrist while riding:-

1. Lighten up on the grip/ avoid over-gripping the bars.
2. Put less weight on wrists. Hold weight up with core abdominal and leg muscles.
3. Bring a small rubber or tennis ball on long rides and squeeze it on breaks
4. Keep hands relaxed, upper body loose, only lightly touching and steering the bars.
5. Grip the gas tank with your knees to keep weight off your wrists. Ditto for foot pegs.
6. Shake out hands out every half hour or so.
7. Flip the cruise control on and rest one hand at a time in your lap.
8. Squeezing/pumping the hands to release muscle tension.
9. Remove rings before venturing out.
10. Increase exercise off the bike in order to Improve overall fitness and core strength.
11. Place hands backward to stretch fingers the opposite way for 5-10 seconds.
12. Move your hands out beyond the end of the grips and rest your pinky finger on the bar end.

 

General tips for Wrist, Neck and Back Pain:-

1. Stretch and Mobilize: After a ride, stretch your wrist, neck, back, and shoulders to relieve muscle tension. Gentle exercises like simple wrist circles, neck tilts and shoulder rolls can be helpful. At Physiocure, we can help you devise a perfect stretch and strengthening program to egt rid of these aches and pains.
2. Heat and Cold Therapy: Apply a warm compress or use a heating pad to relax tense muscles. Apply ice packs to reduce inflammation and pain immediately after a ride. For chronic pain, use a heating pad to relax the muscles and improve blood circulation.
3. Over-the-counter medications: Non-prescription pain relievers like ibuprofen or acetaminophen can provide temporary relief. Consult a healthcare professional for proper dosing.
4. Massage and Physical Therapy: Consider regular massages or physical therapy sessions to alleviate chronic pain and improve mobility. With Regular Physiocure appointments throughout the year, you assure yourself with no major setbacks and ride pain free.
5. Maintain Good Posture: Be mindful of your posture both on and off the bike. Proper posture can go a long way in preventing and reducing neck and back pain.

Conclusion:

Wrist, Neck and back pain are common issues among bikers, but they are shouldnt stop you from enjoying your rides. With the right awareness and strategies, you can prevent and alleviate discomfort, allowing you to fully enjoy your motorcycle rides. By understanding the causes of wrist or neck or lower back pain and implementing preventative measures, you can minimize the risk of serious injuries to these areas.

Remember that it’s essential to prioritize safety and comfort when selecting your motorcycle and gear. If you experience persistent pain, consult a professional Physiotherapist to address any underlying issues and receive personalized treatment recommendations. Safe riding and a pain-free journey await those who take care of their bodies while hitting the open road.

Hope This information helps

Regards,

Kunjal Shah