Many junior riders are puzzled by a familiar pattern: they feel fine during long rides but develop low back pain during races or high-intensity efforts.

Especially for juniors, the source often lies off the bike — in posture, movement mechanics, and strength habits formed long before race day.

1. The Posture Problem — Or More Accurately, Poor Movement Awareness

This isn’t the same as simply slouching in class or sitting poorly at a desk. For junior cyclists, poor movement awareness and hip mechanics are often at the root of back pain.

Many young riders haven’t yet developed a strong sense of how their bodies move in space — what we call proprioception. This lack of awareness often shows up as:

• Rounding or over-arching the back without realizing it
• Asymmetric pedaling or uneven weight through the saddle
• Poor activation of larger, power generating muscles during hard efforts

One of the clearest indicators of this issue is an inability to perform a proper hip hinge or deadlift pattern.

When a rider bends forward by flexing through the spine instead of hinging from the hips, the lower back becomes overloaded — on the gym floor and on the bike.

Learning this movement pattern is crucial. A proper hip hinge teaches riders to load the gluteal muscles instead of the adjacent muscles along the spine and generate power efficiently without over stressing the lumbar region.

Simple drills such as hip hinge practice with a dowel, and Romanian deadlifts (RDLs) can retrain this movement and dramatically reduce back strain both in training and racing.

Without this awareness, the erector spinae muscle groups (the small stabilizing muscles along the spine) fatigue early, leading to pain and stiffness — especially during high-power efforts when posture inevitably breaks down.

When this issue is left unchecked, the possibility of strain extending to other structures such as the lumbar discs increases. 

2. It’s Not Just a “Weak Core”

A strong, stable core is vital for transferring power from the legs to the pedals. But calling a back issue a “core weakness” oversimplifies the problem.

Movement awareness will virtually be eliminated from the conscious when under strain or fatigue. If there is no ideal baseline posture to begin with, then the rider has no strategy to know how to correct their form when pain presents. 

Without having a solid position to begin with, an imbalance of our trunk muscles ensues. The muscles in the front and sides of our trunk can’t possibly function properly, the pelvis loses control, and the lower back compensates. That compensation reduces power efficiency and can eventually lead to pain.

For junior cyclists, developing core control and movement awareness together is far more effective than sit-ups or crunches. Furthermore, effective exercises for juniors should be enjoyable, straight forward, and require minimal equipment. The bear crawl is typically a fan favorite with my junior riders.

3. Bike Fit Needs Updated

The relationship between their body and the world is enough of a challenge. Parents need to also stay atop of the relationship between a growing athlete’s bike and their body. 

The most common fit-related causes of back pain for juniors include:

• “Slamming the stem”  It looks cool. But most juniors bodies can’t cash that check 
• Saddle height too high → excessive hip rocking, neck strain, and lumbar rounding
• Seat too low → unable to tap into gluteal muscles, rounded mid back 
• Cranks too long (namely on small and medium sized bikes) → increased hip flexion and tension on the lower back

A professional bike fit — ideally by someone experienced with youth riders — helps ensure a neutral spine, stable pelvis, and efficient power transfer, reducing unnecessary stress on the lower back.

4. Growth Spurts, Clumsiness, and Tight Muscles

Adolescence brings a counterpart to typical bike fit issues. Rapid growth can temporarily disrupt coordination and flexibility. Also, following a growth spurt, the body needs time to adjust to changes to the periphery, during which time a teenager may walk and function (more) awkwardly. Hamstrings and hip flexors often tighten as the nervous system searches for stability. This can compromise pelvic movement, forcing an altered spine position in order to maintain position.

That extra flexion may not seem like much, but over hours of training and racing, it adds up — contributing to stiffness and pain.

How to Prevent and Manage Low Back Pain in Junior Cyclists

The key is a balanced approach — combining smart training, proper bike setup, and targeted strength and movement work.

1. Get a professional bike fit.
   Choose someone experienced with junior cyclists — youth proportions, flexibility, and coordination vary widely.
2. Build true core stability.
   Incorporate fun exercises like forward and lateral crawl variations and lunge variations 2–3 times per week.
3. Develop movement awareness and hip control.
   Practice neutral spine alignment, learn proper hip hinge mechanics, and use light-weight or bodyweight deadlifts to refine form before adding load.
4. Strengthen key muscle groups.
   Focus on the posterior leg muscles such as hamstrings, and glutes to maintain pelvic mobility and balance.
5. Train smart, not just hard.
   Schedule recovery days, monitor load, and prioritize quality of movement over quantity of miles.
6. Practice good posture — everywhere.
   Postural awareness off the bike supports better form on the bike. Strength and flexibility only matter if you can control how you move.

Final Thoughts

Low back pain in junior cyclists isn’t just “part of the sport.” It’s a signal that something — whether posture, awareness, strength, or setup — needs attention.

By addressing these underlying factors early, young riders can not only ride pain-free but also unlock greater power, endurance, and control on the bike.

Written by Dr. Tim Tracy – PT, DPT, OCS| Physio Room

The post Low Back Pain in Junior Cyclists: Causes and Solutions appeared first on Physio Room.

There is a pharmacy down the street that offers three pills–a red pill, a blue pill, and a green pill.

A Red Pill for Energy, Strength, and Vitality

Now, imagine if you could take a pill that boosts your energy, increases strength, and helps you stay vibrant as you age. This red pill would fuel your body, fight fatigue, and give you the stamina to live life to the fullest.

A Blue Pill for Mental Clarity and Focus

What if there was a pill that sharpened your mind and improved focus as you got older? This blue pill would boost your brain health, enhance clarity, and help you stay mentally sharp and focused throughout the day.

A Green Pill for Flexibility and Mobility

Over time, as we age, stiff joints and limited movement can slow us down. Ideally, the green pill would help you maintain or regain flexibility, ensuring you stay agile and active—whether it’s walking, gardening, or playing with your kids—or even grandkids!

The Science Behind the Pills

While this pharmacy does not exist, the science behind the three colorful pills certainly does! The chemical effects of muscle contraction begin immediately once you start exercising.

Chemical Processes:

• The Red Pill: Strength training prompts your muscles to release myokines, such as interleukin-6, which help promote muscle growth and boost energy.
• The Blue Pill: Strength training triggers the release of endorphins, which improve mood, and cytokines, which enhance brain function and clarity.
• The Green Pill: Muscle activity stimulates the production of synovial fluid and growth factors that support joint flexibility, reduce stiffness, and improve mobility.

This Pharmacy Is Available to You

The good news: you don’t need to stand in line at the pharmacy to pick up these magical pills. They’re already available to you!

All you need to do is work your muscles. With consistent, guided movement that targets strength, flexibility, and mobility, you can start to experience the benefits of these “red, blue, and green pills.” Best of all, there’s no need for prescriptions, waiting in line, or complicated treatments—just intentional movement with powerful results.

That’s why at Physio Room, we offer a class specifically designed for individuals 55 and older. In this supportive setting, the class offers the ideal environment to begin your life-changing journey. It’s designed to help you unlock more energy, mental clarity, and mobility through exercise that is safe, effective, and enjoyable.

Ready for a Stronger, More Vibrant You?

Strength training isn’t just for bodybuilders or athletes—it’s for anyone who wants to feel better, move better, and live better. With that in mind, stepping into a structured and supportive environment can make all the difference. There,you can experience the benefits of the “red, blue, and green pills” through strength training—ultimately helping you build resilience, improve longevity, and enhance your overall quality of life.

So, are you ready to take the first step toward a stronger, more vibrant you? Join us today and see how simple, yet powerful, it is to take control of your health and well-being!

Written by Dr. Nate Henry – PT, DPT, DSc, OCS & SCS, CSCS| Physio Room

The post The Pharmacy of Three Pills appeared first on Physio Room.

“If nothing changes, nothing changes. If you keep doing what you’re doing, you’re going to keep getting what you’re getting.” – Courtney C. Stevens

The Gist: 

Knee pain from cycling often stems from repetitive movement patterns that become ingrained over time. As we age, these compensations—developed with each pedal stroke or stride—can alter our body’s natural mechanics. Over time, they overload some structures while underloading others, leading to inefficient movement and, eventually, pain. Addressing these neuromuscular habits is key to resolving and preventing knee pain from cycling.

The Who:

Passionate cyclists typically realize the value of a bike fit, especially if (i.e. when) a niggle or pain arises. However, many riders still struggle with pain despite best efforts with a bike fit and general strengthening programs. 

The What:

“Squats for watts” is the saying but this is merely the cycling version of “no pain, no gain”.  Without awareness of our own compensation patterns, weaknesses, asymmetries, mobility, flexibility, and joint restrictions, more loading will serve to reinforce our neuromuscular ruts. Plus, bilateral loading (such as squats) is not specific to many (any?) sports and should be low(er) on the hierarchy of sport-specific exercises for cyclists.

No pain? Remote programming and the infinite cycling-targeted accounts on Instagram can have some value (mostly just overly dramatic movements with the title like “MTB Training”). And if there isn’t a mountain bike in the background it doesn’t apply – see below. 

For those with an actual loitering physical ailment, the limited benefit to a subjective and arbitrarily assembled group of exercises is soon realized. However, I do understand the natural psychological need for most people is trialing at least a couple dead-end band-aid approaches before seeking help.  

The How:

See a performance physical therapist with expertise in cycling. Ideally a PT that performs bike fits as well. A perspective and assessment outside of our own consciousness is the best (only) way to know and understand our own movement and strength inadequacies. Then, an individualized movement training program can be applied as we begin to unravel years of moving into the path of least resistance. From there you can layer in “squats for watts”. 

In the days leading up to your appointment, try these things: 

1. https://www.youtube.com/watch?v=9LpNul1D8dE
2. Cycling-Specific Hip Hinge – YouTube 
   

Summary:

Your bike fit, load tolerance, and neuromuscular patterning must all be harmonized for cycling longevity. Off bike movement dysfunction does not evaporate when seated atop a bicycle. 

We must function well off the bike to maximize our performance and activity capacity.  Cookie cutter approach to bike fit and strengthening doesn’t ensure good movement patterns or muscle recruitment. A good bike fit will mitigate the effect of a significant imbalance, however function and self awareness will be compromised without a holistic approach that includes refined muscle recruitment and movement patterns.  

Written by Dr. Tim Tracy – PT, DPT, OCS| Physio Room

The post Knee pain from Cycling: The Neuromuscular Rut appeared first on Physio Room.

Key Takeaways

• Cycling does not have to be uncomfortable. A bike fit will adjust the three points of contact so that they do not cause undue strain and pressure.

• The way a person moves off the bike will mimic the way they move on a bike, so doing a functional assessment alongside a bike fit is a key component of pain reduction.

• Improving your cycling performance starts with the breath. If you are not using oxygen efficiently, you will become fatigued more quickly.

Have you been wanting to improve your cycling performance but just do not know where to start? Unless you are a professional cyclist, you may not have ever heard of a bike fit and may even think that discomfort is a normal part of cycling. In today’s episode, Dr. Andrew speaks with Dr. Tim Tracy, a Board-certified orthopedic physical therapist with a specific focus on cycling-related issues, cycling performance, and bike fitting. Dr. Tim explains the importance of a bike fit for not only improving performance, but reducing pain and injuries as well.

Many people think that cycling is supposed to be uncomfortable, but in actuality, it does not have to be. When you have a well fitted bike and the proper cycling technique, you will be able to cycle for longer with less physical strain on your body. Since every person’s body moves differently, Dr. Tim combines a bike fit with a functional assessment in order to see where each clients’ baseline is. Learning techniques for pelvis stabilization, changing positions while riding, and even just diaphragmatic breathing can be game-changers in overall performance and reduction in pain, strain, and fatigue.

A professional bike fit is an incredibly useful tool for any cyclist wanting to reduce discomfort and improve overall performance. If you notice that you are having a lot of lower back or hip pain while riding or afterward, consider seeing someone like Dr. Tim for a bike fit.

Quotes

• “If people aren’t experiencing significant issues, then they’re just leaving a lot on the table as far as the discomfort they have that they kind of brush aside and think that that’s a normal part of cycling.” (11:21-11:36 | Dr. Tim)

• “We all are going to move differently, and those unique differences need to be looked at functionally. How people move off the bike will often mirror how they move on the bike.” (15:59-16:12 | Dr. Tim)

• “Until we can have you moving well, making the most and have an awareness about how to interact with the seat and the handlebars and the pedals, there’s going to be some things that aren’t going to be fully resolved.” (22:18-22:28 | Dr. Tim)

• “When you change one thing on a bike fit, you change everything.” (32:45-32:47 | Dr. Tim)

• “The most likely energy-saving benefit will come from a bike fit versus spending infinite endless amounts of money on carbon shiny objects.” (36:49-36:59 | Dr. Tim)

Links

Connect with  Dr. Tim Tracy:

Instagram | https://www.instagram.com/physiotimt/

Connect with Physio Room: 

Website | ​​https://physioroomco.com/

Instagram | https://www.instagram.com/physioroomco/

Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

The post 69. Pedal Perfect: Exploring the Benefits of a Professional Bike Fit | Dr. Tim Tracy appeared first on Physio Room.