Are you an avid cyclist or enthusiast pursuing smooth bike trails in Mesa, Arizona? Great choice! Cycling is one of the top exercises for your overall physical and mental health. It improves coordination, balance, and strength. It also invites you to come outside and appreciate the scenery.
Did you know that riding a bicycle also helps mobilize your spine? Cycling can help strengthen your backbone and minimize lower back pain, but you need to maintain good posture.
Here are our recommendations for the most back-friendly bike trails in Mesa and some expert tips on keeping your spine safe and healthy while cycling.
Best Cycling Trails for Your Back in Mesa, AZ
Thanks to its wonderful weather and beautiful surroundings, Mesa is considered one of the best locations for outdoor activities. The city has various trails, so you’ll have no problem finding the right difficulty level for your back. Consider duration, elevation, and terrain.
While mountain biking won’t hurt a healthy back, the elevation and uneven terrain could be too rough for painful spine conditions. Luckily, Mesa offers several off-road trails that are just as interesting but way gentler on the back. General direction: Usery Mountain Regional Park.
Blevins Trail
Blevins Trail is around 3 miles long and takes one hour to complete. It is almost entirely flat, with a typical Mesa landscape with plenty of budding cacti, rolling hills, and dreamy sunsets.
Blevins and Cat’s Peaks Loop Trail
Clean, flat, and adorned with beautiful wildflowers, this trail is perfect for beginners and people with back problems. It gets somewhat rocky between the two peaks, so buckle up.
Blevins Trail and Moon Rocks Trail
4.2 miles long, this trail has very few inclines and a nice desert view. Like all beginner Usery Park trails, it doesn’t have many rocks. There is little to no shade and a few rattlesnakes.
Levee Trail
Levee Trail might be the friendliest on our list, with only 2.3 miles of road and an elevation gain of 36 ft. It is very wide and easy, making it a perfect trail for the entire family.
Levee Trail, Blevins Trail, and Noso Trail Loop
Every mile of this 2.3 mile trail is flat and well-maintained but usually packed with bikers and hikers. Occasionally, you can bump into some cholla on the ground, so watch out.
Ruidoso Trail, Meridian Trail, and County Line Trail Loop
This is a 3.4 miles long loop trail with many side loops that allow you to cut it short or stop and enjoy the view. It is very flat but has bumpy parts with loose gravel and rocks.
How to Maintain Good Posture While Cycling
As a cyclist with chronic or occasional back pain, you must pay special attention to how you sit in the saddle and orchestrate your movements. There are a couple of factors contributing to efficient and comfortable cycling, starting with your bike type and gear to bike adjustments.
Before finding your perfect posture for a pain-free ride, you must adjust the four key parameters: saddle shape, saddle height, handlebar width, and handlebar height. Here’s how:
- The best saddle shape for back pain has a slight lengthways curvature;
- Ideal saddle height is where the knee is slightly flexed (10–15 degrees);
- Perfect handlebar width will match the width of your shoulders;
- Good handlebar height will tilt your torso forward for 15–20 degrees.
When your bike is well-adjusted to your physical constitution, losing good posture is less likely. However, your body can become more or less tense while riding depending on the length and elevation of the trail, so you need to stay aware of your neck, shoulders, elbows, spine, and knees:
Maintain a Long Neck
To prevent neck pain, the back of your neck should be long, and your chin should be tucked in.
Relax Your Shoulders
As soon as you start feeling the tension in your shoulders, lower them down and away from your ears.
Keep Your Elbows Bent
Tucked into your slides, bent elbows provide suspension to your shoulders, neck, and torso.
The Spine Must Be Neutral
Do you happen to know the cat-cow pose? Both cat and cow are incorrect – and painful – spine positions for cyclers. Your neck must assume the position between these two extremes. The more natural it feels, the better. You should keep your spine stress-free by letting the abs carry your back’s weight.
Align Knees with Feet
Your knee should be kept in line with and over the ball of your foot while riding a bicycle.
Conclusion
Mesa is a fantastic city for cycling with a sore back, but if you’re suffering from a chronic condition such as a bulging disc or sciatica, make sure you run it by your doctor first. And if you need a Mesa chiropractor near you, we’ve got your back. Remember, good posture is the best method of pain prevention.