Spine health risks of riding two-wheelers for long: Muscle strain, neck pain, discomfort, and more

Riding two-wheelers may be convenient and cost-effective, but it comes with significant spine-related risks, especially for long-distance riders. Riding two-wheelers for extended periods can pose several health risks, particularly to the musculoskeletal system. According to studies, prolonged riding can lead to various orthopedic issues, including lower back pain, neck strain, and knee discomfort.

The posture required while riding can cause excessive stress on the lumbar spine, resulting in pain and discomfort, says Dr Karunakaran, Director and Senior Consultant, Spine Surgery, MGM Healthcare. “Additionally, the vibration and impact from the road can lead to repetitive strain injuries in the wrists and hands. It’s crucial for riders to take regular breaks, adjust their seating position, and use proper ergonomic practices to mitigate these risks. Wearing supportive gear and ensuring that the bike is properly fitted can also help in reducing the potential for injury during long rides.”

Dr Karunakaran shares 7 ways prolonged two-wheeler riding can affect your spine:

• Spine issues from prolonged riding: Spine problems have been on the rise due to increased use of two-wheelers. Riders often prefer this mode of transport because it is faster and cheaper. However, extended periods of sitting on a two-wheeler can lead to spine discomfort over time. The continuous vibrations and the strain placed on the back during long rides can cause issues like chronic back pain, tailbone discomfort, and even permanent damage if not addressed early.

• Vibrations and bumps aggravate spine discomfort: Riders face constant vibrations from the road surface, especially when traveling on uneven or bumpy terrain. These vibrations, when transmitted through the body, affect the spine directly. Over time, this can worsen pre-existing conditions like slipped discs or other spinal issues, leading to long-term problems. This is a particular risk when two-wheeler suspensions fail to absorb the shocks adequately.

• Frequent postural changes lead to spine strain: Maneuvering through traffic and frequent changes in riding posture can strain the spine. Long rides require adjustments in position to maintain balance and comfort, and this constant shifting can wear out the muscles and ligaments supporting the spine. Over time, improper posture while riding can also lead to posture-related injuries that are harder to correct.

• Posture challenges for women riders: Women riders often face unique challenges. Those whose feet don’t fully reach the ground tend to adjust their sitting position in awkward ways. This shift in posture leads to an imbalance in weight distribution and causes strain on the lower back and spine. Women who ride frequently are more prone to developing lower back pain due to these factors.

• Lack of shock absorption: Many two-wheelers have limited shock absorption, making riders more susceptible to direct impacts from road imperfections. Every bump in the road is felt, which places a significant load on the lumbar region. Over time, this stress can contribute to disc degeneration and other lumbar spine issues.

• Static posture increases muscle fatigue: Staying in the same position for long periods while riding leads to muscle fatigue and reduces blood flow to the muscles and spinal tissues. The spine is designed to move, so static postures during long rides can cause muscle stiffness, fatigue, and tissue injury.

• Neck pain and cervical strain: Riders often suffer from neck pain due to the positioning of the handlebars and the need to constantly bend the neck forward. This strain can affect the cervical spine. In addition, the weight of the helmet can further stress the neck muscles, leading to issues like cervical spondylosis, which is a common condition among frequent riders.