Back Pain

Five Ways to Reduce Low Back Pain While Cycling

Cycling competitively, to work or just for the enjoyment of it is an excellent way to keep in shape and enjoy the outdoors, but it’s no fun at all if your back hurts. Back pain or discomfort while riding a bicycle can result from various factors, such as poor riding posture, a poorly fit bicycle, the wrong-sized bicycle or even from a pre-existing injury. Like any other physical activity, cycling requires some conditioning and adaptation, and if you’re just starting out in this sport, you may want to seek out more information before strapping on your helmet.

Importantly, if you experience recurrent or prolonged back pain while cycling or even afterwards, make sure to seek prompt assessment and treatment. There are also some simple adjustments you can make to keep riding easy, prevent injury or prevent an existing injury from progressing to a more serious problem. Often, simple fixes like adjusting your seat or correcting your posture could help. Read on for helpful tips!

1. Take it easy

Whether you are training for a race or simply working towards your personal best, be careful not to overdo it. On long rides, make sure to take breaks as needed, hydrate and do some stretches or move about. Check out our Resources section for excellent stretches for athletes.

2. The right fit for your needs

Touring, road racing or all-terrain – there is a bike for every rider. Make sure you have the bike that suits your needs. What terrain will you be riding on? How long will your trips be? Are you looking for comfort or speed? When you buy a new bike, or take yours for maintenance, ask to have your bike properly fitted for your individual frame.

3. Posture

While riding, keep a neutral spine by bending at the hips and avoiding the “hunch” in your mid-back. If possible, avoid excessive movement from your upper body and use your back as a fulcrum instead.

4. Core Strength

Having well-conditioned abdominal and back muscles will help to support your upper body while riding and minimize excessive swaying. Your chiropractor can help to guide you and recommend exercises that are targeted to your core, as well as exercises to enhance your overall conditioning.

5. Adjust your bike to your frame

Minor adjustments can make a huge difference. Different styles of bikes require different riding postures, however, this infographic provides a quick reference for general adjustments that can help ensure a relaxed, comfortable posture while riding your bicycle.

Chiropractic in the NFL

NFL Players take a lot of abuse with their bodies. Chiropractic works to return them to top form!

From Global News

WATCH: B.C. has a lot of Seahawks fans ready to cheer for a Superbowl repeat, but one of them will be doing a lot more than cheering. Elaine Yong caught up with Dr. Gerry Ramogida and found out the role he’ll play at the big game.

“There’s so much behind the scenes that you don’t get a sense for when you’re watching a game. It’s a massive effort.”

For the last 12 years, Dr. Gerry Ramogida has had a front-row seat to the spectacle of NFL games as a chiropractic consultant for the Seattle Seahawks. Attending every game, he was supposed to stay with the team for just a couple of years so he could show the trainers how to use some of his soft-tissue techniques. But as players got used to his help on game days, a temporary job turned into a permanent one.

“Over the period of that first season and into the next year, things very quickly became integrated. It’s been a great experience,” he says.

“What sports does is it gives you the opportunity to understand what it is you’re doing and how you can help an athlete perform better by really knowing what they need to accomplish on the field. When you develop that, it translates in how you work with regular people and being able to bring that to the regular clientele.”

Ramogida will be getting on a plane Sunday with the Seahawks, so he can be with the team all next week as they prepare for their Super Bowl showdown with the New England Patriots. His only hope is that it’s less stressful thanlast week.

“Being on the sideline was a special experience, [but] I don’t think my heart can take another nailbiter like that,” he says.

“That was too much. Let’s hope for a 35-14 [win].”

© Shaw Media, 2015


Tips for your first Epic

DSC_0751 (Large)Cycling for most of us includes a few hours a week on the bike. For others it’s their office. BC Bike Race pushes many to levels of riding and recovery they haven’t acheived before. After spending the last 3 years assisting on the medical side, the same similar issues arise each year. Here’s some tips for success at the BC Bike Race.

1. Bike setup

This is your office workspace for the next 7 days, having it setup by a professional bike fitter will do wonders for you. Proper bike setup helps keep you in a naturally balanced posture on the bike, prevents adverse strain on wrists, knees, hips, ankles etc, and helps with preservation of energy.

Bike fitting is a process which will take time so hopefully you have already started, but in case you haven’t you still have time to fine tune your fit.

2. Hydration

For most of us, drinking isn’t a problem, the problem is it’s often the wrong stuff. The issue arises when you are exceeding the ability for your body to re-absorb and rehydrate. Even elete athletes on major sports teams have been tested to show that at least 75% of them are mild to moderately dehydrated.

As Brooks would say “A happy mountain man pees clear, again, a happy mountain man pees clear…”

Through your training routines, see how much water you go through in a typical ride. Then double it. Your intensity at training pace will be different than race pace. Drink your water before you get to the aid stations, Don’ t pour it out. Drink it up. While you’re at it – adding some electrolytes to the water will be a huge help in reducing cramping and fatigue.

3. Fuel

You wouldn’t head off for a epic excursion in your car without knowing where to get gas along the way? The way you replenish your body during an epic will have benefits the next day. Glycogen is the storage form of sugar in your muscles. It’s typically replenished at the end of the day and most often during the first few hours after the race. Some great sources of recovery are chocolate milk, some simple carbs and a bit of protein.

During the day, gels and bars will only go so far to keep your stomach happy. Gels should be used if you’re expecting no more than 3 hrs in the saddle. For those of you riding double that at a casual pace, bring a sandwich or wrap with you. The high sugar content in many gels along with sugary drinks will cause major cramping and stomach distress. The same way that your fireplace doesn’t run well on paper and kindling, the big pieces of wood will burn longer and warmer.

4. Blisters

Blisters and saddle sores are probably the most common treatments needed during the race week. From il-fitting shoes, seats that are not positioned properly, grips at the wrong position, a torn glove, or damp cycling shorts the causes are endless.

Typical care for blisters can include

  • blister pads – help keep the blister enclosed and protected from further wear
  • moist burn pads – soothing comfort and protection for broken skin.
  • moleskin – old standby providing a new surface
  • Brook’s special technique – this is a BCBR favorite, which one can only see in person to believe!

Prevention of blisters?

  • clean dry clothing – make sure your shorts fit you properly. Any extra movement will create opportunities for chafing
  • quality shorts – cycling shorts come in all shapes, sizes and qualities. To the same extent that you would bring a well equiped bicycle for such a journey, a high quality seamless chamois will be very beneficial in the long run.
  • creams & salves – from Bag Balm and Body Glide to the many other brands of anti-chafing creams and powders, they all have the same benefit of trying to remove any chances for chafing in the saddle.
  • well fit saddle – keeping your movements to a minimum with proper seat placement, such that your pelvis is not rocking side to side helps reduce further chafing.
  • dry socks and well fit shoes – you’ve probably spent a lot of time in your cycling shoes, but with technical terrain you’ll be off the bike occasionally. Wear a good solid shoe with well fit footbed or custom insole and some well fit cycling socks to keep you comfortable mile after mile.

5. Get care

At the BC Bike Race, we have built an incredible team to keep you going from start to finish. From our Massage team to the MASH and medical staff, our bike mechanics, aid stations and catering services, we’ve got you covered.

If during the week you find some aches and pains which are slowing you down, come over to the Medical Tent and we’ll be happy to help you get back and rolling pain free! From chiropractic care to our team doc and wound care specialists we’re there for you.

If you have any further questions, submit your comments below or come see us at Day Zero.


10535626_10152169742357111_4434898807949317404_oIn my practice and on the field, I have used many different brands of kinesiology tape. For the best combination of strength, adhesion and price I choose RockTape for my office. Look for the famous coloured strips of RockTape on cyclists at the BC Bike Race this summer.

Kinesiology tape has been in North America since the late 90′s but has gained extensive exposure after the Summer Games in Beijing in 2008. Support for injuries, reduction of swelling, or even just conservation of energy, RockTape can provide that winning edge in competition.

A recent seminar with Dr. Jeff Spencer, longtime chiropractor on the Tour de France with Lance Armstrong, he offered it as a key tool in his bag for helping the USPS and Discovery Channel teams win 8 times.


Go Stronger for Longer with RockTape

rocktape-rollsROCKTAPE is the only Kinesiology tape engineered to meet the demands of endurance athletes like runners, swimmers and cyclists. Unlike other products, ROCKTAPE can be used both to apply compression to promote recovery, or decompression to relieve pain and swelling. Similar to the Kinesiology tape in the Olympics and that Lance Armstrong wrote about in “Every Second Counts”, ROCKTAPE is used by professional and amateur athletes everywhere.

Come find out more at the Medical tent of the BC Bike Race or check out ROCKTAPE online.

RockTape to the Rescue


Be it in the office or in the arena, I often use RockTape to help aid in improving patient recovery or getting them back in game shape sooner.

The hockey player above had a first period collision and strained the shoulder. We taped him up to help reduce the strain on the joint and get him back to play for the second period.

In our office we often apply tape following a treatment to provide a postural or corrective reminder to the tissues in the body.