How to Avoid and Fix Lower Back Pain from Cycling

Are you a cyclist trying to prevent or fix lower back pain? It’s a common ailment among cyclists, because of the bent-over riding position and the repetitive motion of pedaling. Here are some tips to fix it for good, so you don’t have to suffer to have fun.

Back Pain in Road Biking vs Mountain Biking

Road cyclists and mountain bikers tend to have slightly different lower back pain problems due to the differences in riding posture and the terrain.

Causes of lower back pain in road bikers

Road biking usually means long hours on smooth, paved roads, often in an aggressive riding position. Some particular causes of lower back pain in road cyclists can include:

• Aggressive riding position: Road cyclists tend to have a stretched-out, low, and aerodynamic riding position. The handlebars are usually lower than the saddle, which can put more strain on the lower back.
• Long hours in the saddle: Road cyclists often ride for multiple hours at a time, which increases the likelihood of fatigue in the back muscles and can lead to pain.
• Overuse and repetition: Road biking doesn't tend to need very many changes in posture. And generally speaking, overuse injuries are caused when you do the exact same thing over and over again for a long time.

Causes of lower back pain in mountain bikers

Mountain biking involves more varied and dynamic movements, and although the writing posture is more upright, there are a lot more impacts involved.

• Terrain and impact: Mountain bikers ride on rough, uneven trails, which means their bodies are subjected to more jarring forces from bumps, rocks, and obstacles. These impacts can lead to increased strain on the spine and lower back.
• Frequent weight shifting: On MTB trails, the need to shift weight quickly and frequently (e.g., standing up on the pedals while climbing or absorbing drops) can put extra strain on the lower back, especially when core muscles are not properly engaged. Frequently popping out of the saddle, sitting back over the rear tire, and other weight shift adjustments all involve the lower back.

Tips to Reduce Lower Back Pain for Cyclists

 Whatever your riding style, there ways you can reduce lower back pain both during and after your rides. Some of them are easier, and some of them will take a little more effort.

Please note: We aren't doctors, and this isn't medical advice. If you have any concerns about whether any of these exercises or tips are suited for you, consult with your doctor before trying them.

Check your bike fit.

A bike that's too big, too small, or just not in the right proportions is pretty much guaranteed to cause problems over the long term. A comfortable ride comes from bike proportions that fits you. Among other things, you'll want to check saddle height, saddle for aft position, handlebar height, crank length, and reach. Read our blog post for more tips on making your bike comfortable and if that doesn't help, try a professional fit from a bike shop.

Warm up and stretch before and after you ride.

Tight hamstrings pull the pelvis down and cause the lower back to curve more than it otherwise would. Tight hip flexors, quadriceps, and other muscles can also lead to lower back pain. The more limber you, the less likely you are to deal with this pain.

Doing a warm up and stretch before and after every ride can help. Everyone's familiar with basic stretches like the standing squad stretch. Be careful not to stretch cold muscles, though.

Cross-train

Cross training is a great way to avoid overuse injury and pain caused by imbalanced muscles and tendons. If you're facing lower back pain from cycling, it makes sense to choose something that will improve your overall mobility, alignment, and back strength.

If you want to keep it really simple, calisthenics exercises like bridges can be done almost anywhere, and will help stretch and mobilize the whole front side of the body. 

Yoga and pilates are two other great forms of low-equipment cross-training for cyclists that can improve your mobility, and in turn help your cycling performance. Good old classic weightlifting, within a special focus on strengthening the posterior chain (think deadlifts) is also a good way to fix muscle imbalance.

Build your core strength.

If your core is weak, your lower back muscles might try to compensate. This could lead to overworking, stress on the joints and ligaments in your spine, and overall stiffness and pain.

You can try basic core exercises at home or in the gym. Like the plank, reverse crunch, glute bridge, and deadbug.

Fix your anterior pelvic tilt

"Pelvic tilt" isn't exactly something you'll hear tossed around in everyday conversation, but it's a common problem in the modern world where most people spend most of their time sitting down, with their thighs at more or less a 90 degree angle to the spine. Lower back pain while cycling could actually be caused by what you're doing the rest of your day.

Think of your pelvis as a bowl. If it’s filled with water, it shouldn’t pour any out when you’re standing up straight. With an anterior pelvic tilt, the bowl is tipped forward and water spills out. Tight quads and hip flexors, which you'll get if you spend a lot of time seated in a chair, can draw the pelvis forward. 

Better yet, think about how you can change how you sit in your daily life. Sitting in a variety of positions throughout the day, instead of sitting in the same position all the time, will help avoid tight muscles and keep your whole body flexible and pain-free.

• Use a kneeling chair at work or the kitchen table
• Try sitting cross-legged on the couch while relaxing, instead of with your feet down or up.
• Sitting with your feet tucked under you is a great way to stretch all the muscles down the front of your legs
• Sit with your knees stacked, off to one side and heels tucked up against your glutes. Switch which side your legs are on when it starts to feel like too much. If you're too tight to get in this position, put a pillow underneath your lower knee.

Use a foam roller.

Mobility in your spine and lower limbs lessens stress on your lower back. Lie on your back with the foam roller horizontally below your lower back. Bend your knees and press your feet into the floor. Raise the left side of your lower back off the foam roller, moving your weight to the right side. Hold the position for a few seconds and switch sides. Continue this for up to one minute, and repeat a few times.

Use a back massager.

It can reduce or eliminate pain, relaxes tight muscles, and improve blood circulation in your back. Regular use can speed up your return to normal activities. You can also ease your pain with ice or heating pads, or anti-inflammatory pain relievers. Consult with a doctor before taking medicine regularly, even if it’s over the counter.

Try an inversion table

An inversion table works by decompressing your vertebrae and stretching the muscles and tendons around them. Even just five minutes a day can make a big difference in your back.

Spend some time hanging out

If you have access to anything you can hang from, like a pull up bar, a climbing wall, a set of monkey bars at the local park, or even a porch swing, spending just two minutes a day doing a monkey hang can really decompress your lower back and relieve pain. This does essentially the same thing as an inversion table, with the added benefit of being free.

Do a passive hang with your shoulders, and a active hang with your shoulders drawn. Work on building up to one minute of each per day. Look into some videos on passive bar hangs for more details before getting started.

See a doctor.

If you’ve tried these methods don’t help with your back pain, it’s time to seek medical help. Your doctor can diagnose problems you might not realize you have. You might even need an x-ray or MRI to see if it’s something serious that requires professional treatment.

Get a new bike

If you're back still hurts no matter what you try, your bike might not be the right one for you. Visit our bike shop to test new bikes and see if perhaps a better fitting bike might solve your problem. Our team will set you up with the ideal model for your body size and riding style.