Cycling with lower back pain and how your position may be contributing
Nicola Tik
Lower back pain is one of the most common complaints among cyclists, and it is often one of the most fixable. Position on the bike plays a significant role in how much the lower back is asked to do on a ride, and small adjustments can make a meaningful difference. This article looks at what tends to load the lower back during cycling and what is worth reviewing.
When you are riding, the lower back is holding you in a sustained forward-leaning position for the duration of the ride. That is a different kind of demand from the dynamic loading of walking or running. The muscles of the lower back are working continuously to maintain that position, and over a longer ride, fatigue in those muscles is a common source of discomfort.
The degree of forward lean matters considerably. A very aggressive position, where the torso is low and the reach to the bars is long, asks more of the lower back than a more upright setup. Over time, or as ride duration increases, that sustained demand can tip from manageable to uncomfortable.
Without knowing your specific setup it is not possible to give precise guidance, but there are a few general principles that apply across most riding positions.
Saddle height affects how the lower back is loaded. A saddle that is too low tends to increase the rounding through the lower back with each pedal stroke. A saddle that is too high creates excessive side-to-side movement through the pelvis, which loads the lower back unevenly over the course of a ride. Finding a height where the leg has a slight bend at the bottom of the pedal stroke, without the hip rocking to reach it, is a reasonable starting point.
How far you are reaching to the handlebars also matters. A reach that feels stretched tends to flatten the lower back and increase the sustained load on it. If you regularly find yourself shuffling forwards on the saddle to get comfortable, that is a useful signal that the reach may be worth adjusting.
During a period of lower back discomfort, shorter rides are a sensible adjustment rather than stopping altogether. The lower back tends to manage the sustained position of cycling better over shorter durations, and building ride length back gradually gives it time to adapt.
Taking a short break mid-ride to stand, stretch gently, and move the lower back through a comfortable range can help manage the build-up of fatigue in the muscles. Many cyclists find this makes longer rides significantly more comfortable.
Strengthening the muscles of the core and glutes consistently alongside riding builds the endurance the lower back needs to hold position comfortably over longer efforts. This tends to make a more lasting difference than position adjustments alone.
If you would like to try a guided exercise for the lower back and core, VIDA has a short video you can follow at your own pace.