Here’s what to do if bicycle commuting is giving you a sore lower back

Lower back pain is a common problem for many cyclists, and it can be caused by a variety of factors, including poor bike fit, muscle imbalances, and overuse. It is important for cyclists to understand the causes of lower back pain so that they can take steps to prevent it and seek treatment when necessary. Commuters who cycle on the daily get innumerable health benefits from doing so, and keeping your back pain-free is crucial to continue to gain from this experience.

This is a common problem for cyclists, with one study finding that over 40% of cyclists experienced back pain at some point during their cycling career. The incidence in cyclists tends to increase with age and mileage.

Common reasons for lower back pain in cyclists:

Poor bike fit: One of the most common reasons for lower back pain in cyclists is a poor bike fit. If your bike is not set up correctly, it can cause your body to be in an awkward position, which can lead to muscle imbalances and strain.

Muscle imbalances: Cycling primarily works the muscles in the legs, hips, and lower back. Over time, this can create muscle imbalances, with some muscles becoming overdeveloped and others weakening. This can lead to back pain as the weaker muscles struggle to support the body.

Overuse: Cyclists who ride long distances or frequently may experience pain due to overuse. The repetitive motion of cycling can put a strain on the lower back muscles, leading to pain and discomfort.

On the bike adjustments

1. Adjust your saddle height: A saddle that is too low or too high can cause back pain. To find the right saddle height, sit on your bike with your feet on the pedals and the pedals in the 6 o’clock position. Your leg should be almost straight, with a slight bend at the knee. If your knee is too bent or too straight, adjust the saddle height accordingly.
2. Adjust your saddle position: The fore-aft position of your saddle can also affect the area. If your saddle is too far forward, it can cause you to lean forward too much and put more strain on your back. If it’s too far back, it can cause your hips to rock side to side, which can also cause an issue. Adjust the saddle position so that your hips are stable and you’re not leaning too far forward or backward.
3. Adjust your handlebar height: The height of your handlebars can also play a role. If your handlebars are too low, it can cause you to hunch over and put more strain on the area. If they’re too high, it can cause you to sit too upright and not engage your core muscles enough. Adjust the handlebar height so that you’re in a comfortable, neutral position.
4. Use wider handlebars: Wider handlebars can help to open up your chest and shoulders, which can relieve some of the pressure on your lower back. This is especially helpful for riders who tend to hunch over too much.
5. Use a shorter stem: If your stem is too long, it can cause you to reach too far forward and put more strain on your lower back. A shorter stem can help to bring your upper body closer to the handlebars and reduce the strain on your back.
6. Use a suspension seatpost: A suspension seatpost can help to absorb some of the shocks from the road and reduce the impact on your lower back.

Other ways to fix lower back pain in cyclists

1. Strengthen your core: A strong core is essential for cyclists as it helps to support the body and maintain good posture. Adding core strengthening exercises to your training routine can help to prevent pain.
2. Stretch regularly: Tight muscles can contribute to the problem, so it is important to stretch regularly. Focus on stretching the hamstrings, glutes, and lower back muscles to help keep them flexible.
3. Rest and recover: Overuse can contribute to lower back pain, so it is important to take rest days and give your body time to recover. Incorporating rest days and recovery techniques, such as foam rolling and massage, can help.
4. Seek professional help: If you are experiencing persistent lower back pain, it is important to seek professional help. A physiotherapist or sports medicine doctor can help to diagnose the underlying cause of your pain and provide targeted treatment.

Lower back pain is a common problem for cyclists, but it can be prevented and treated with the right approach. By focusing on proper bike fit, core strengthening, regular stretching, rest and recovery, and seeking professional help when necessary, cyclists can reduce their risk of lower back pain and enjoy the benefits of regular riding to and from work and everywhere else. And that’s a great thing indeed.