Is Cycling Safe for a Weak Pelvic Floor?
Make sure your bike fits your body
- Sitting upright when you cycle rather than leaning forward helps reduce back and neck pain so look for a bike with higher handle bars.
- Did you know that bike seats tilt forward and back? Adjust it so your weight is evenly distributed on your sitting bones.
- When sitting on your seat, your straightened leg should have only a slight bend at the knee. Make sure it isn't completely straight or very bent.
- Spend a little extra and get a properly fitted gel/padded seat along with some padded cycling pants for extra comfort.
Cycling with Pelvic Floor Weakness or Prolapse
- Fit your bike to your body (see notes above)
- Use light gears to avoid intense leg work
- Cycle on flat to gently undulating surfaces; avoid steep climbing hills
- If you are struggling with balance due to pelvic floor or abdominal issues start with a stationery bike
- Start of gradually and build from there. Listen to your body.
What about Spin Classes?
Top tips for Spin Classes:
- Use light gears for all spinning; always avoid heavy gears (and straining/bearing down)
- Stay seated. Avoid standing out of the saddle. Ride your own race and ignore what everyone else is doing.
- Gradually progress the time you spend in the saddle and the intensity of your exercise.
- If you have had prolapse surgery do your own individual spin session on a stationery bike and gradually increase the intensity before joining a spin class.