avoid back pain from cycling

A Guide To Avoid Lower Back Pain From Cycling

Cycling is a great activity that has many benefits for the heart and joints. It does not take much effort for a person to get a bike and start cycling around the city. However, cycling doesn’t always bring absolute comfort; many people often have back pain problems while cycling.

Cycling-induced back pain has many causes, but one primary reason is that the bike’s size doesn’t fit and riders get the wrong posture. These things cause back muscles to weaken.

With the article below, readers can learn more about specific guidelines for avoiding back pain while cycling.

Choose the Right Size Bike

A bike that isn’t the right size can lead to back pain or other physical problems. Ideally, you can customize a bike according to your body size but it can be quite expensive.

When you want to buy a bike, one tip for you is to go to reputable bicycle shops to purchase and get appropriate advice from staff and experts. Once you have chosen your bike style as well as the size of the frame, now ask yourself to go on a test strip to see if they are suitable.

If you choose a too-large bike for body size, it will always make you feel that the handlebars are too far for your back to bend, which is the cause of your lower back pain. For those who own a short height, choosing a mountain bike is the best way.

Select and Set up the Correct Saddle

While the height of the chassis is significant, another critical part is the height of the saddle. Riders can also determine the saddle height by using their foot when hits the pedal.

It is also essential to adjust the saddle angle so position it horizontally and parallel to the ground. This may suit most newcomers, although those with chronic back pain or acute hypothalamus pain may be more comfortable with the saddle tilted slightly forward.

Don’t forget to determine the saddle’s height by placing your foot in the lowest pedal position, with the knee bent slightly at 15-20 degrees is ideal. You can move your hips and buttocks easily while applying these postures, so don’t strain your legs too much.

Adjust the Height as Well as the Steering Wheel Angle

Your bicycle handlebars should be adjusted to a suitable height so that you can comfortably approach them from a vertical position. Bicyclists should keep in mind that while coming to the handlebars, your elbows are slightly bent.

The height setting of the handlebars is generally considered to be up to personal preference. The best height for that is about 10cm higher with saddle height.

Based on the degree of dependence on the back muscles’ flexibility, the steering angle is not adjusted on the low to medium price sports bicycles, but only on high-end bikes.

But if you can look at the different settings and try the experience to see how the handlebars respond to the body. Increasing the handlebars’ working angle and bringing them closer to your body allows you to have an upright position to prevent tension back on the steering wheel position.

Beginners of sports bicycles or professional cyclists should keep the handlebars in the same direction as the saddle. Newbies and frequent cyclists often keep their handlebars at the same height as the saddle.

Seasoned cyclists often set the handlebars higher than the saddle height to take advantage of the aerodynamics for faster speeds in return for them paying the price of hunchback.

Choose a Bike with a Fork

Most off-road bikes are equipped with a suspension system- forks. Shock absorption is significant to your trip, especially if mountain biking on rugged, technical terrain and regularly.

The bike with a rear-seat fork will be a form of shock absorption to avoid lower back pain. Most of the accessories on the forks are adjustable. Therefore, please ask the qualified sales staff to assist you in the proper reset if you need it.

Cycling Positions Help You Avoid Back Pain

1. Avoid Slipping or Arching Your Shoulders While Riding

Your posture while cycling is essential if you want to avoid back pain. Try to keep your back straight when riding a bicycle, not completely standing like a seat, but keep your back flat and steady.

It is best to distribute your weight evenly so that your inner hand and chest keep your chest and head in position. It is advisable to change your body angle over time to prevent muscle fatigue.

Gently raise and lower your head over a reasonable time to keep your neck from stiffening and avoid muscle tension. According to statistics, up to 45% of overuse injuries to professional cyclists are often related to low back pain.

2. Keep Your Hands Slightly Bent While Riding

When riding your bike, keep your arms slightly bent while holding the wheel. This pose allows joints with your upper muscles to absorb vibrations and impacts instead of your spine, especially if you tend to walk on rough terrains like woods or roads.

Plus, you should hold the grip but not too tight because this causes you to tire stiff muscles. Wear padded cycling gloves to help absorb the shock so take time to rest more.

3. Keep Your Feet at a 90-Degree Angle

It’s more effective and best for your hips; keep your feet low so your knees are at a 90-degree angle. In the 90-degree angle position, your thighs should be parallel to the saddle, then allow a quick push on the pedal when in the lowest position, your knee should bend at a range of 15-20 degrees.

If your feet do not match these angles when cycling, you can completely adjust your saddle’s height. The front of the foot should be in contact with the pedal as well.

4. Do Exercises That Help Keep Your Back Strong

The bottom line is that your back more substantial and more flexible if you have a strong back muscle, which will be an essential factor in creating strength and absorbing minor fork injuries and vibration when riding on gravel and technical terrain.

Another great activity that can stretch your back and other core muscles are practicing yoga moves for your back. Your body poses challenges for yoga practice, so it can strengthen the muscles and leg muscles to improve your middle condition.


Cycling is always an excellent activity. Don’t let back pain make you feel less interested in this sport. Please try to refer to the above methods and test how they work effectively. Wish you all have a healthy and safe ride.

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