Cycling Back pain Management Tips & Tricks

Words: Scott Macallister & Charlie Coquillard | Pictures: Charlie Coquillard | Featuring: EJ MacDonald, Exercise Scientist

Cyclist riding in an aggressive, hunched aero position

Is there anything more uncomfortable while cycling than lower back pain? Unfortunately, unless you want to be as aero as a boat sail and sit upright on the bike, it’s this position that leads to many cycling enthusiasts and professionals complaining of lower back pain after a ride.

Commonly, back pain from cycling occurs in the lower back region (erector muscles) or the mid back region (trapezius muscles). Exercise scientist EJ MacDonald is here to help relieve your lower back discomfort with the help of some simple exercises and stretches to incorporate into your daily routine.

What We’ll Cover

  • Most common causes of cycling lower back pain
  • Stretches & exercises for cycling lower back pain
  • How to avoid lower back pain from cycling

Hey, I’m E.J — a former World Championship athlete and Exercise Scientist from the University of Wollongong, currently working with Team Bridgelane.

Most Common Causes of Cycling Lower Back Pain

The most common type of discomfort for cyclists is pain in the lower region of the back, or the extensor muscles which support our back in an upright position. There are 2 main reasons for lower back pain in cyclists: discomfort caused by incorrect bike fit, and issues with hip mobility, muscle strength and flexibility.

Bike Fit & Equipment

First point of call when it comes to niggles on the bike is making sure you’re riding the correct frame size or position. A saddle that’s too high causes your hips to rock back and forth to reach the bottom of the pedal stroke, stretching the erector muscles each time you pedal. As a rough rule of thumb, there should be a slight bend in the knee when your pedal is at 6 o’clock. If your handlebars are too far from the seat it causes an over-stretched position that puts strain on the lower back — using a shorter stem or adding height to the handlebars can help.

Hip Mobility & Lower Back Muscle Strength

During the pedalling motion your core steadies the pelvis and provides resistance for your legs to push against on the down stroke. A strong core allows you to produce more power, while a weaker core forces the lower back muscles to work overtime, causing fatigue and pain.

Stretches & Exercises for Cycling Lower Back Pain

Note: if there’s any sudden, sharp pain or pins and needles in your back region, it’s important to seek professional opinion.

Building Core Stability

Core stability provides the opposing resistance required to push against force generated by each pedal stroke. Key exercises include:

  • Pelvic Tilts — from a plank position on both elbows, slowly rotate the pelvis backwards to flatten your lower spine, hold for 10 seconds and repeat.
  • Alternate Arm/Leg Extensions — lying flat on your back, draw in your lower abdominals and slowly raise one leg and the opposite arm, maintaining a neutral spine.
  • Plank — with weight on elbows and feet, back neutral and parallel to the floor, draw in abdominals and hold 30 seconds to a minute.

How to Avoid Lower Back Pain from Cycling

With the correct bike fit, a better saddle and a core strengthening plan in place, add a program to build strength in the lower back across two phases:

Phase One: Build Strength

Target the lower back, glutes, hamstrings and hip flexors with lying leg lifts, bridges, superman with leg lifts, and superman plank with leg lifts.

Phase Two: Increase Flexibility

Reduce tension in the lower back with the lying figure four stretch, lying trunk rotation, cat cow stretch, and seated hamstring stretch.

Cyclist performing a seated forward bend stretch to relieve lower back tension

The lower back is an area of concern for cyclists as they spend so long sitting in a stationary position, moving only the legs below — it’s also the platform from which your legs drive downward power onto the pedals, so the stronger the lower back region the greater the pedaling power a cyclist can generate.

Make sure you take discomfort and pain seriously when it occurs. EJ’s tips provide a great background for cyclists experiencing this common issue, but if pain persists always consult a medical professional directly.

Read the Full Blog Series
Back to blog