If you’re one of the growing tribe of Fourways legends who’ve swapped the N1 traffic for two wheels and a helmet, first of all — massive respect. I see you flying past Broadacres Lifestyle Centre at 6:30 am, Lycra on, coffee breath still lingering, feeling like a total boss.
But then… 9 am hits, you roll off the saddle into the office, and your lower back screams “What the hell was that?!”
You’re not imagining it. Cycling to work — especially the 15-30 km grind many of us do around Johannesburg — can absolutely wreck your back if you’re not set up right. I know because I’m both a physio at Broadacres Physio in Broadacres, Fourways and a very average cyclist who’s learned the hard way (hello, 2022 when I tried to “tough out” a sore back and ended up flat on the treatment table for two weeks).
So let’s cut the fluff and talk real: why your back hates your commute, and exactly what to fix it — bike fit basics, core secrets, posture hacks, and a few Fourways-specific tips that actually work.
1. The Silent Back Killer: Your Current Bike Fit (Probably Sucks)
90 % of the cyclists I see at the clinic have a bike fit that’s… let’s say “enthusiastic guesswork.
Common crimes I spot daily in Fourways:
- Saddle too low → hips rock → lower back takes the punishment
- Saddle too high → you stretch at the bottom of every pedal stroke → angry hamstrings and lumbar spine
- Reach too long → rounded shoulders and a hunch that would make Quasimodo proud
- Drop bars slammed too low → neck craned like a meerkat for 45 minutes
Quick self-check you can do in the parking lot: Stand next to your bike. The top of your saddle should be roughly level with your hip bone. Now hop on and put your heel on the pedal at the 6 o’clock position — your leg should be dead straight. If your knee is bent or you’re rocking your hips, your saddle height is wrong.
Still unsure? Bring your bike to Broadacres Physio — we do proper bike fits (yes, on a trainer, with video analysis) and it takes 60-90 minutes to save you years of pain. Worth every cent.
2. Core Strength — It’s Not About Six-Packs, It’s About Survival
Here’s the truth bomb: if your core is made of marshmallow, your lower back becomes the marshmallow’s bouncer — taking every bump and vibration from Witkoppen Road.
Cyclists love bragging about leg power, but a weak core is the real reason your back feels like it’s been through a cement mixer after 25 km.
Three moves we give every commuting cyclist at the clinic (do these 3× a week, 2 sets, and thank me later):
- Dead Bug (30 sec each side) — lie on your back, arms and legs in the air, lower opposite arm and leg slowly while keeping lower back glued to the floor.
- Bird-Dog (10 slow reps each side) — on all fours, extend opposite arm and leg, hold 3 sec). Brutal but brilliant.
- Side Plank with Hip Lift (20-30 sec each side) — hits the obliques that stop your hips rocking on the saddle.
I’ve had clients drop their lower back pain by 80 % in four weeks just from these three. No fancy gym required.
3. Posture on the Bike — Stop Looking Like a Prawn
Most of us ride like a boiled prawn: rounded shoulders, head forward, pelvis tucked under. After 40 minutes that position locks your spine into a C-shape and your back muscles go on strike.
Fixes that take 30 seconds:
- Every traffic light, do the “proud chest” reset: roll shoulders up-back-down, squeeze shoulder blades together for 5 seconds.
- Imagine a string pulling the top of your head toward the sky — instantly lengthens the spine.
- Slightly tilt your pelvis forward (think “push your belt buckle toward the handlebars”) — this puts your lower back into a neutral, happy curve instead of the dreaded tucked-under slump.
One of our patients, Darren (rides from Lonehill to Sandton daily), started doing these at every robot. He went from “I need to see a physio every month” to “I haven’t been back in a year” — true story.
4. Fourways-Specific Survival Tips
Let’s be real — our roads aren’t exactly Dutch cycle paths. Potholes on Cedar Road, speed bumps on Uranium Street, and that lovely gravel section when you cut through the suburbs… they all hammer your spine.
Quick wins:
- Slightly lower your tyre pressure (2-3 psi) for cushioning without losing speed.
- Stand up out of the saddle for 10 seconds every 5 minutes — lets your back breathe and takes pressure off the discs.
- Hands light on the bars — death-gripping turns every bump into a spinal jackhammer.
5. The 5-Minute “I Just Got to Work” Routine (Do This in the Office Bathroom — No One Will Judge)
You’ve locked the bike, you’re sweaty and triumphant, but your back is tight. Spend literally five minutes doing this before you sit down again:
- Standing forward fold — 30 sec (hinge at hips, let head hang)
- Cat-cow on the floor — 10 breaths
- Hip flexor lunge stretch — 30 sec each side (knee on the ground, push hips forward)
- Thoracic rotation — 10 each side (thread-the-needle pose)
Takes longer to read than to do. I do it in the disabled toilet at Monte — don’t tell anyone.
The Bottom Line (Pun Intended)
Cycling to work is one of the best things you can do for your health, your wallet, and your sanity in Johannesburg traffic. But if your bike fit is wrong and your core is asleep, you’re turning a superpower into a back-pain sentence.
Come see us at Broadacres Physio in Broadacres, Fourways — we’ll sort your bike fit, give you a custom core program, and teach you the little hacks that let you ride 30 km and still feel human when you walk into the office.
Book online at www.baphysio.co.za — mention “cycling back pain” when you book and I’ll throw in a free 15-minute bike-fit check with your first session.
Now go ride safe, ride strong, and keep that back happy.
See you on the road (or in the clinic if you ignore this advice 😉).
Ride on! The team at Broadacres Physio — keeping Fourways cyclists upright since 2015.
Take Control of Your Pain Today
Don’t let pain or stiffness hold you back. Heat and cold therapy at Broadacres Physio in Broadacres, Fourways can help you manage discomfort, recover faster, and live an active life. Our expert physiotherapists are ready to guide you with personalized, science-backed care.
Ready to feel the difference? Visit www.baphysio.co.za to book your appointment today. Let Broadacres Physio help you thrive in Fourways, Johannesburg!
📍 Visit us at Broadacres Physio in Fourways
📞 Call us on 011 467 8300
📧 Email us at admin@baphysio.co.za
🌐 www.baphysio.co.za
Let’s get you moving, healing, and thriving — the way your body was designed to.
Broadacres Physio – Where Healing Starts With Understanding
At Broadacres Physio, we believe that healing starts by understanding you. By treating the underlying causes — not just the symptoms — we give you the tools, knowledge, and support to reclaim your health and stay pain-free for the long run.
Let’s keep you moving. Book your session today at www.baphysio.co.za.
Add a Comment