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How To Keep Your Back Happy On The Bike

Cycling is good for you, right? Fresh air, strong legs, and that unbeatable feeling of flying down the road. But for many cyclists, there is one unwanted passenger that keeps tagging along…back pain. It often starts as a small niggle or feeling tight after a long ride, but later down the road it can become debilitating. The good news is that a few simple changes can make a huge difference.

Why does cycling cause back pain?

Think about the position your body is in when you cycle.  You spend long periods hunched over, with your legs moving in the same repetitive pattern over and over again.

The most common reasons why cyclists develop back pain:

  1. You are stuck in one position for too long

Even a comfortable position becomes uncomfortable if you stay there for hours. Imagine sitting at your desk for 3 hours without moving, your body would start protesting pretty quickly. It’s the same concept with cycling- you are locked into one position for a long time, which can lead to the muscles of the back becoming stiff and overloaded.

 

  1. Your bike setup is incorrect

Sometimes it’s not your body- it’s your bike. A saddle that’s too high, handlebars that are too low can pull your body into awkward positions. It’s a bit like running with shoes that are just slightly the wrong size- you might manage at first, but after enough time something starts to chafe.

 

  1. Tight hips can make your back work overtime

Your muscles work as a team. If one player/muscle group isn’t doing their job, someone else must step in. When your hips are tight/stiff, your back often picks up the extra workload.

 

  1. Your core gets tired

Your core is your body’s built in support system. Not a six-pack- but the muscles that help keep you steady, balanced and supported while you ride. When these muscles fatigue, there is less support and the back takes more strain.

 

  1. Too much too soon!

Sometimes the issue comes down to doing more than what your body is ready for- a big jump in mileage, sudden return after some time off, or an ambitious weekend ride that stretched the limits too much can all overload your system.

How to keep your back happy on the bike:

The goal is to make your body prepared for the demands of cycling.

Here are a few practical tips:

  • Move around on the bike

Your body craves movement, and a variety of movement.

During longer rides:

  • Change hand positions
  • Stand up out of the saddle every so often
  • Slightly shift positions, and take breaks as needed

Even small movements can hit the “refresh” button for your body.

  • Get more mobile

Cyclist often struggle with stiff and tight hips, hamstrings, and upper bodies. Mobility is the equivalent of ‘oiling’ a stiff joint for better, smoother motion. When your joints move more freely, your body doesn’t need to force movement from the wrong places.

  • Get stronger off the bike!

Cycling builds incredible fitness, but it doesn’t always build balanced strength. Strength training helps build a body that can better tolerate long hours in the saddle.

The main muscle groups to strengthen include:

  • Glutes
  • Core/endurance
  • Back strength
  • Hamstring strength
  • Check your bike setup

A proper bike fit can be a game changer. If you’re having back issues it could be worth it to take your bike to the shop for a professional seating, where elements like saddle height, handlebar reach and height and cleat setup can be set according to your measurements.

  • Build up gradually

More isn’t always better. Increase training slowly to give your body time to adapt.

Your fitness can improve quickly- but tissues like muscles, tendons and joints take longer to catch up. Consistency beats super intense weekends.

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