Back Pain While Cycling

Anatomical Basics

The human back consists of complex structures: spine, intervertebral discs, back muscles, ligaments, and nerves. When cycling, the spine is held in a bent position for hours, leading to one-sided stress.

The three main areas of the spine:

• Cervical Spine (C-spine) - Neck area, 7 vertebrae
• Thoracic Spine (T-spine) - Upper/Middle back, 12 vertebrae
• Lumbar Spine (L-spine) - Lower back, 5 vertebrae

Common Causes of Back Pain

Incorrect Saddle Position

The main cause of back pain is a suboptimally adjusted saddle position. Handlebar too low, incorrect saddle height, or unfavorable saddle position lead to poor posture.

Weak Core Muscles

A weak core (trunk muscles) cannot adequately stabilize the spine. The back muscles must then take over all the holding work and fatigue quickly.

Affected Muscle Groups:

1. Abdominal muscles - anterior stabilization
2. Oblique abdominal muscles - lateral stability
3. Back extensors - posterior support muscles
4. Deep core muscles - internal stabilization

Lack of Flexibility

Shortened hip flexors and shortened hamstrings force the lumbar spine into an unnatural curve (kyphosis).

Saddle-Handlebar Distance Too Long

Too large a reach (distance between saddle and handlebar) overextends the spine and particularly stresses the lower back.

Training Without Build-up

Too rapid increase in training intensity or duration without adequate adaptation phase overloads the supporting muscles.

Symptoms and Types of Pain

Biomechanics While Cycling

The sitting position on a road bike creates flexion (bending) of the spine. When held for hours, this leads to:

1. Compression of intervertebral discs - increased pressure on anterior disc portions
2. Stretching of posterior ligaments - overstretching of spinal ligaments
3. Sustained contraction of back extensors - fatigue from holding work
4. Restricted breathing - shallower breathing due to trunk flexion

Preventive Measures

Professional Bike Fitting

A professional bike fitting is the most important investment to prevent back pain.

Adjusted Parameters:

1. Saddle height (optimal knee extension)
2. Saddle tilt (horizontal to 3° forward)
3. Saddle position (fore/aft)
4. Handlebar height (spacers, stem length)
5. Handlebar width (shoulder width)
6. Crank arm length (leg length)

Targeted Strength Training

Regular strength training with focus on core stability strengthens the supporting muscles.

Top Exercises for Cyclists:

Stretching Exercises and Mobility

Regular stretching exercises improve flexibility and reduce tension.

Essential Stretches:

• Hip flexors (Psoas) - 2x 60 sec per side
• Hamstrings - 2x 60 sec per side
• Piriformis (Glute muscle) - 2x 60 sec per side
• Quadriceps (Front of thigh) - 2x 60 sec per side
• Back extensors (Cat-Cow) - 15 repetitions
• Lateral trunk muscles - 2x 45 sec per side

Training Management

Checklist for Pain-Free Training:

• Gradual increase in training volume (max. 10% per week)
• Regular position changes during long rides
• Plan adequate recovery phases
• Vary between intense and easy sessions
• Integrate alternative training (swimming, yoga)
• Warm-up before intense loads
• Cool-down with light spinning

Acute Measures for Pain

During the Ride

1. Change position - Get out of the saddle more often, change handlebar grip positions
2. Reduce intensity - Slow down, choose flatter terrain
3. Stretch - Short stops for mobilization
4. End ride - Stop training if pain is severe

After the Ride

Immediate Measures:

• Cooling with ice packs (15 minutes, not directly on skin)
• Anti-inflammatory ointments or gels
• Light movement to promote circulation
• Foam roller or massage ball for trigger points
• NSAIDs (e.g., Ibuprofen) only after medical consultation

Treatment Options

Long-Term Solutions

Optimized Equipment

Components with Back Impact:

1. Ergonomic saddle - Matching pelvic shape and sit bone width
2. Damping seatpost - Reduces vibrations (e.g., sprung or carbon)
3. Comfort handlebar tape - Thicker gel tape absorbs shocks
4. Wider tires - 28mm+ run more comfortably than 23mm tires
5. Adjusted stem - Shorter/higher stem for more upright position

Position Changes During Ride

Vary position every 15-20 minutes:

• Drops for aerodynamic sections
• Hoods for relaxed posture
• Brake levers for neutral position
• Out of saddle when climbing
• Regular shoulder rolls and neck turns

Cross-Training

Complementary Sports:

• Yoga - Flexibility, breathing technique, body awareness
• Pilates - Core strengthening, posture improvement
• Swimming - Back relief, full-body strengthening
• Functional Training - Movement patterns close to everyday life

Differences by Cycling Discipline

When to See a Doctor?

Immediate medical evaluation if:

• Pain lasting longer than 2 weeks
• Increasing pain intensity despite rest
• Radiation to legs with numbness/tingling
• Weakness in legs
• Bladder or bowel emptying disorders (emergency!)
• Accident-related pain after fall
• Fever in connection with back pain

Scientific Findings

Studies show that 30-60% of all cyclists regularly suffer from back pain. Prevalence is highest in time trialists and triathletes (up to 75%), lowest in mountain bikers (25-35%).

Risk Factors According to Research:

1. Previous back complaints (3x higher risk)
2. Training volume >200 km/week
3. Weak core muscles (<60 sec plank)
4. Limited hip flexibility
5. Age >40 years
6. No regular compensatory exercises

Myths and Facts

Myth: "A hard saddle causes back pain"
Fact: Saddle hardness has no direct influence on back pain. What matters is the fit to pelvic anatomy.

Myth: "You have to train through the pain"
Fact: Training despite severe pain worsens the problem. Pain-free training through adjustments is the goal.

Myth: "Pros don't have back pain"
Fact: Pros also frequently suffer from back problems, but have professional support and optimal equipment.

Myth: "A carbon frame prevents back pain"
Fact: Frame material has minimal influence. Geometry and saddle position are much more important.

Related Topics

• Knee Pain
• Saddle Discomfort
• Bike Fitting
• Stretching Exercises
• Core Stability

Last Update: November 2, 2025