Why do I have back pain when I bike? Five things you can do to get relief now.

Low back pain while biking is a common problem for many cyclists. It’s a common misconception that back pain while cycling is a normal part of the sport, but we’re here to tell you otherwise! If you experience low back pain on bike, chances are one or more of the following might be going on: 

1. Poor saddle positioning

Saddles that are positioned too high or too far aft over lengthen your legs during a pedal stroke, causing increased tension on the hamstrings and lower back. It should feel like you can comfortably get to the bottom of the pedal stroke without having to bobble your hips back and forth on your saddle. 

2. Wrong saddle type

Having a saddle that is too narrow can also contribute to low back pain. Saddles should feel like they comfortably support both of your sit bones. If they don’t, riders will oftentimes sit back onto their tailbone which compromises the position of their low backs. 

3. Low cadence of pedaling

Pedaling at too low of a cadence and against high resistance can additionally lend to low back pain while biking. Keeping cadence at about 80-90 RPMs ensures that loads on your hamstrings and low back are normalized and can help to keep your back happy on long rides!

4. Lumbar strength

Lumbar spine strength is integral in comfort on a bike and is often overlooked when diagnosing back pain in cyclists. Having a strong lumbar spine allows you to reach to your handlebars without fatigue and pain. 

5. Hamstring flexibility

Tight hammies can also contribute to back pain while biking. Biking puts your hamstrings in a lengthened position while under tension, and if they are stiff, they will start to pull on your low back which can lead to strain. 

Think you might have any of these issues and can’t seem to figure out how to fix them? You may be a good candidate for a bike fit! Contact your local bike fitter to get assessed. Happy riding!