5 Simple Ways to Deal with Lower Back Pain as a Cyclist

Being a cyclist usually means getting accustomed to several challenges, whether it's an uphill road or rainy weather in the midst of a long planned-out ride. However, one hindrance to cycling that can be difficult to deal with is lower back pain.

Lower back pain is quite common for many cycling enthusiasts, typically caused by muscle fatigue, improper cycling posture and the wrong bike saddle. It is possible to remedy the situation and eliminate that factor with some simple adjustments. As long as you cooperate and make the changes, it isn't necessary to quit this fun sport.

Here are a couple of simple ways to deal with and manage lower back pain as a cyclist:

1) Change Your Bike Fit

Like any good pair of shoes, a bike needs to fit the rider well. It needs to be adjusted to where the cyclist sits in the most comfortable position to avoid unnecessary strains on the lower back. The groin and the knees must be kept at a 90-degree angle or even more to prevent overstraining of the hip flexors and the knee joint respectively.

A key way to improve your posture while cycling is just getting a better bike seat. So many make the mistake of getting a bike that's not wide or comfortable enough for them, so choose to adjust your bike appropriately. It is also a must to regularly check your bike fit and body requirements to ensure that they match as you progress as a cyclist.

2) Shift Mobility Routine

We've all seen those cyclists with their massive thighs who ride for days and aren't phased by anything. However, the problem is if you don't change your routine once in a while, your body will start to get used to the same old ways of sitting on a bike. Continuity can ultimately lead to lower back pain.

Try to keep rotating your hips, pelvis and torso to prevent any one region of your body from getting stuck in an uncomfortable position. Switch up the gripping position of your handlebars as well, alongside pedalling in a different gear to change the intensity of your exercise.

3) Allow Rest and Time

If you have been cycling for a while and are plagued with lower back pain, it can be difficult to accept. However, you should know that any athletic activity has a risk of causing injuries. There are some good days and some bad days, so be patient and allow yourself the time to heal. Don't be afraid to rest.

4) Practice Stretching

Stretching is very important for cyclists to get the body warmed up and prevent the arrival of impacting the body and inflicting pain, so learn how to do a proper stretch. The bike seats are often very low and the handlebars are positioned low as well, so it is important to stretch your back by extending it to the opposite direction.

5) Visit Your GP

Pain can be an indicator of something worse, and many things can trigger a bout of lower back pain. It is easy and possible to just conclude that it's because of your athletic lifestyle. However, if the pain doesn't go away after your adjustments, consider seeing a doctor to get checked out and rule out any more serious conditions.


Lower back pain can be a great annoyance to deal with as a cyclist. If you are experiencing this issue, you don't have to resort to calling it quits though. The problem can be easily managed with a few adjustments and a gentle understanding of oneself.

Looking for the most comfortable bike seat? Cushbike in the UK sells premium comfort bicycle seats with comfortable memory foam and an extra-wide saddle to reduce pressure and improve riding position. Order yours today!

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