Bicycling is a great form of exercise for just about everyone! Young and old alike can rise to the challenge of a cycle training program. Physicians will often recommend bicycling as an effective way to condition the heart and lungs, even for those suffering from arthritis and other joint related problems. Stationary cycling is also commonly used as a pre- and post-condition program for patients who are scheduled for a wide variety of surgical procedures.
If dealing with knee or back limitations you will love the fact that you can exercise in a vigorous way on a bike without incurring any high impact joint stress. This can save wear and tear on those joints and allow you to keep your heart and vascular system in tiptop shape. With that said there are a few tips that can minimize orthopedic stress to these areas whether riding on the road or on a stationary bike.
Knees:
The two most common causes of knee pain when riding are pedaling slowly at high workload for prolonged periods; and pedaling with an incorrect seat height. Additionally knees can be subject to harmful twisting forces during cycling if wearing cleats or toe clips that do not allow for proper knee movement. These issues are all easy to adjust.
- Initially you should limit the time you spend pedaling with high loads (out doors that would be pedaling uphill; indoors that would be pedaling with high flywheel resistance). As soon as you feel any knee discomfort it is time to lighten the load. As your leg muscles get stronger and your cycling mechanics get better you will be able to maintain higher workloads without pain or discomfort.
- In terms of the seat position and your seat height should allow your knee to be slightly bent (10 -30 degrees) when at the bottom of the lowest pedal position. You will also need to adjust your seat forward or back based on what is comfortable for your leg and torso length.
- If using clips or cleats it will be important to be properly fitted by an expert or select a toe clip that allows some side-to-side motion of the heel.
Spine:
Neck and back discomfort can be common when cycling in particular when riding in an aerodynamically correct (to reduce drag or wind resistance). This forward, crouched position can cause mechanical stress on the spinal ligaments, discs and joints during prolonged cycling bouts. Keep in mind that aerodynamics are irrelevant to stationary cycling, so if you are primarily 
interested in health benefits you should choose a less stressful seated position.
- Mechanical stress on the neck and back will be reduced if a more upright cycle position is adopted rather that the forward lean or crouched position. Sit tall assuming a neutral posture of the spine, head and neck while relaxing the shoulder girdle in a downward position.
- If you are training to improve your leg speed or racing performance you will need to assume a more conventional, crouched position but will want to develop the endurance for that position over time. Include frequent postural breaks during the ride. This can include simply sitting upright or counter balance the stress of the forward position by stretching in the opposite direction.
- In addition, learn to lean forward by flexing at the hip joint instead of the spine itself. This will allow the spine to stay in neutral reducing mechanical stress while at the same time training the torso stabilizers to more actively support the spine.
For those who are able to take your program on the road, there are the additional benefits of being able to use your bike for both transportation and recreation. Riding a bike is fun and can bring back great childhood memories. There is nothing like a great ride along the coastline or through a beautiful mountain pass to reduce stress and invigorate ones mind and body. By including a few hills you will soon find your legs and hips getting stronger and more efficient at almost every thing you do. By sitting properly and controlling your posture you can also work those important spinal support muscles, which contribute to a strong core.
Hopefully these tips along with the right nutritional supplementation such as a quality glucosamine and chondroitin liquid will keep you riding your way fit with less pain and more gain. And don't forget to stretch! Here's an article to enhance your bike ride with stretching that will help keep you limber Stretching to the Limit for Muscle and Joint Pain