To prevent back pain for long-distance bike riders, several measures can be taken as suggested by Dr. P. Keerthivasan, Consultant - Orthopaedic Spine Surgeon.

* Maintain Bike Condition: Regularly check and maintain your bike to ensure it's in optimal condition. This includes keeping tires properly inflated, ensuring the bike is properly adjusted to fit your body, and lubricating moving parts to reduce strain.

* Choose Smooth Roads: Whenever possible, opt for routes with smoother road surfaces to minimize the impact on your spine and lower back. Avoiding bumpy or uneven roads can significantly reduce the risk of developing back pain during long rides.

* Practice Core-Strengthening Exercises: Engage in exercises that focus on strengthening your core muscles, including the abdominal, lower back, and pelvic muscles. Strong core muscles provide better support for your spine and can help prevent strain and discomfort during long rides.