TLDR:
If you get lower back pain after cycling, you are not alone. It usually comes down to poor bike fit, weak core stability, or bad posture on the bike. The good news: most cycling back pain is fixable with the right setup, targeted exercises, and a few simple riding adjustments.
Why back pain and cycling often go hand in hand
Cycling should feel smooth and free, but many riders finish their rides with a stiff or aching back. It happens to both new cyclists and seasoned riders.
The truth? Back pain is rarely just about the kays you ride. It usually comes down to the position your body holds for hours on end. When your strength, saddle, bars, and posture don’t line up, the strain lands on your lower back.
Some people think pain is just part of riding, or that “getting fitter” will fix it. But pain is not normal, and waiting it out can lead to bigger problems.
The main causes of lower back pain from cycling
Lower back pain after cycling usually comes from one or more of these issues:
- Poor bike fit: Saddle too high or too low, bars too far away, wrong saddle tilt.
- Weak core muscles: If your core doesn’t support you, your lower back picks up the slack, especially on a mountain bike.
- Posture and technique: Riding with a rounded back or locked arms increases strain.
- Tight muscles: Hamstrings, hip flexors, and glutes all pull on your pelvis and spine if they are tight.
- Too much too soon: Jumping into long rides without building up gradually overloads your back.
How to fix back pain when cycling
A few simple changes can reduce or even eliminate your back pain.
Get a professional bike fit
Most back pain comes from the wrong setup. A small adjustment in saddle height or handlebar reach can change everything. Riders often try new saddles, creams, or stretches, when in fact the foundation is wrong.
Strong to the core!
Cycling itself doesn’t build much core stability. Adding planks, dead bugs, or simple Pilates work can stabilise your spine and make long rides pain-free. Look at the pros going up those steep mountain stages. Their upper body is still, with minimal head movement, even at +20km/h! Model their steady style and you will see your core is not working enough.
Stretch key muscles
Tight hamstrings and hip flexors tilt your pelvis backwards, straining your lower back. Gentle daily stretching can restore balance.
Check your posture
Avoid rounding your back or hunching your shoulders. Keep a slight bend in your elbows and relax your grip. Imagine lengthening your spine, not collapsing onto the bars.
Build up gradually
If you ride once a week and then do a 100km ride, your back will pay the price. Increase distance slowly and give your body time to adapt.
What riders often ask
“Will the pain just go away as I get fitter?”
Not usually. While fitness helps, the wrong setup will keep stressing your back no matter how strong you get.
“Do I need to quit cycling to fix it?”
In most cases, no. The key is correcting the cause, not avoiding the bike. A proper fit and basic strength training usually solves the problem.
“I’ve tried stretching, but it didn’t work. What now?”
Stretching helps, but it’s not the full answer. Without a bike fit and core strength, stretching alone won’t fix pain.
Exercises to reduce back pain from cycling
- Planks: build core endurance
- Bird dogs: stability can be trained
- Glute bridges: activate glutes to take the load off your back.
- Hip flexor stretches: open the front of your hips for better posture.
When to get professional help
If your back pain continues after trying these adjustments, it is worth getting assessed. Sometimes hidden issues like leg length differences, scoliosis, or old injuries need a more personalised solution.
Conclusion: Cycling should not hurt
Back pain from cycling is common, but it is not normal. With the right bike fit, core stability, and posture, you can ride stronger and enjoy the freedom of cycling without discomfort.
If you are struggling with back pain on the bike, a professional bike fit is the fastest way to find the root cause and fix it. Book your fit today and make your next ride pain free.
FAQ
How do I stop my back from hurting when cycling?
Start with a bike fit, improve core strength, and stretch tight muscles. Most back pain clears up with these changes.
Does lower back pain go away as you get fitter?
Not always. If the cause is poor bike setup or posture, fitness alone won’t fix it.
What exercises fix cycling back pain?
Core work like planks, bird dogs, and glute bridges are the most effective. Add hip flexor and hamstring stretches for balance.
Should I stop riding if I have back pain?
Not unless the pain is severe. In most cases, adjustments let you keep riding while you fix the cause.
