The Cyclist's Back: Potential Causes and How to Manage It
Lower back pain is a frustrating and common issue for many cyclists, and it’s not just confined to long-distance riders. Whether you’re tackling your daily commute, hitting the trails on the weekend, or working towards a racing goal, the repetitive nature of cycling can put significant strain on your lower back. But with the right knowledge and approach, you can manage and even prevent this discomfort, ensuring you stay on the bike without pain holding you back.
Why Cyclists Get Lower Back Pain
Common contributors include:
Poor Bike Fit
Weak Core and Glutes
Limited Hip, Lumbar or Thoracic Mobility
Prolonged Riding
What It Feels Like
Cyclists often report:
A dull ache or tightness in the lower back during or after riding
Stiffness when getting off the bike or the next morning
Pain that improves with movement but returns with long rides
What You Can Do
Check Your Bike Fit: Small adjustments can make a big difference. A proper fit helps keep your spine in a more neutral, sustainable position.
Strengthen Core and Glutes: Exercises like bird-dogs, dead bugs, and glute bridges can build endurance and support your spine while riding.
Mobilise Hips and Spine: Mobility work for the hips, lumbar and thoracic spine can ease tension and restore alignment. Especially stretching into extension-based positions.
How Physio Can Help
A physiotherapist can assess your posture, movement patterns, and bike setup to identify the root cause. Treatment may include hands-on therapy, a targeted exercise program, and advice on load management to keep you on the bike comfortably.
Final Thoughts
Lower back pain doesn’t have to be part of your cycling experience. With the right approach—including proper setup, mobility work, and strengthening—you can ride longer, stronger, and pain-free. If your back’s been bothering you, book in for an assessment and let’s get you riding comfortably again.
