Just as all the other known and practiced form of aerobic exercising, biking or bike riding is one of the most effective forms of work outs. For people who have less incidence of getting back-pain can opt for cycling as a part of their exercising regime.
Biking is always less exerting than other forms of vigorous aerobic workouts such as jogging, running etc. Treadmills and such related simpler forms of working out prove to be beneficial and much more effective to those having health issues such as back pain, arthritis, osteoporosis etc.

Cycling for a longer period of time and the posture maintained while we cycle etc leads to strain at the back. It can strain the neck, upper back portions as well. Rough surfaced roads and terrain etc induces jarring and it also compresses the spine on the whole.
The bodily parts which are involved in cycling are namely knees, ankles including the upper body parts too. Since most of the abdominal region is utilized for exercising, cycling is said to be a leg-based exercise.

How can we prevent back pain due to cycling and biking ?
1. You can select the best and suitable bicycle for yourself. A cycle with higher and straight handle bars which enable you to have more upright posture, cycle which has bigger tires can prove to be a better option rather than opting for racing style cycle and bikes. These types of cycles would have better shock absorbing capacity.

2. Keep shifting your positions while cycling. Make sure that you distribute your over all weight to arms and also by keeping your chest up.
It would always be good to know and discuss about the most suitable pedaling technique suitable for your body from a trained person or your personal trainer. A knowledgeable practitioner would always help you make best out of the exercising pattern you need to follow.

3. To help attain the most out of it, one should look out for cycles having accessories namely shock absorbers, seat covers, seats etc.

4. The position of wearing a helmet does matter in the case of neck pain. If the helmet is placed too much forward, the rider is supposed to tilt his/her head upwards so that the helmet doesn't block his view. This would cause strain to the neck. So it is important that the position of your helmet is always appropriate while riding your bike or bicycle.

5. The shoulders should always be kept in balance. Some people while riding keep one of their shoulders lower and the other a little higher. This imbalance causes much of strain to the shoulders. So the shoulders should be kept at equilibrium or at equal distance.