The Pain in your Back While Biking: Causes and Solutions

Biking is a great way of staying active and enjoying the outdoors. Apart from the physical and mental benefits, it’s eco-friendly and can save you money on transportation. However, sometimes you can experience pain in your back while biking, especially on long rides. In this blog post, we will explore the causes of back pain while biking and suggest some solutions to help you alleviate the discomfort.

Causes of Back Pain while Biking

There are several reasons why you might experience back pain while biking. Here are some of the most common causes:

Cause Description
Poor posture Leaning too far forward, arching your back, or riding with your arms too straight can cause pain in your lower back.
Incorrect bike fit If your bike is not properly adjusted to your body, it can put pressure on your back, neck, and shoulders.
Overuse Overdoing it with long rides, intense workouts or steep inclines can cause back pain, especially if you’re not properly conditioned.
Weak core Having a weak core can cause your back muscles to overcompensate, leading to strain and discomfort.

Solutions for Back Pain while Biking

Here are some solutions that can help you prevent or alleviate back pain while biking:

Solution Description
Correct posture Make sure to keep your back straight and your shoulders relaxed. Your elbows should be slightly bent and your hands should be in a comfortable position on the handlebars.
Proper bike fit Go to a bike shop or consult with a professional to ensure that your bike is adjusted correctly to your body. This can include adjusting the seat height, handlebar reach, and stem length.
Gradual increase Don’t overdo it when starting or returning to biking. Gradually increase your distance, speed, and intensity to avoid strain on your back and other muscles.
Strengthen your core Include core-strengthening exercises such as planks, side bends, and crunches in your workout routine to support your spine and improve posture.

Other Tips to Consider

Apart from correcting your posture and bike fit, and conditioning your body, here are some other tips to consider to prevent or alleviate back pain while biking:

  • Use padded shorts or a cushioned seat to reduce pressure on your spine.
  • Take breaks and stretch regularly during long rides to relieve tension and improve blood flow.
  • Stay hydrated and fuel your body with nutritious foods to avoid fatigue and muscle soreness.
  • Consider getting a professional bike fitting or consulting with a physical therapist if you experience persistent or severe back pain while biking.


Back pain while biking can be frustrating and discouraging, but it doesn’t have to prevent you from enjoying this fun and healthy activity. By understanding the causes of back pain while biking and applying the solutions and tips suggested in this blog post, you can prevent or alleviate back pain and ride pain-free. Happy biking!