CoachingAnswer

HOW DO I FIX LOWER BACK PAIN ON THE BIKE?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Lower back pain while cycling comes from two sources: a position that overloads the lumbar spine — typically too much reach, too low bars, or a saddle set too far forward — and a core that isn't strong enough to support that position for hours. Fix the position first (shorten reach by 10–15mm, raise bars 10mm), then add specific core work three times a week. Most riders see significant improvement within four to six weeks.

KEY TAKEAWAYS

Excessive reach is the most common position cause — a shorter stem or higher bars takes immediate load off the lower back.
Saddle too far forward rotates the pelvis and rounds the lumbar spine; push the saddle back 5–10mm.
Core weakness is the second cause — the back compensates when the anterior chain can't hold the position.
Three targeted core sessions a week (10–15 minutes each) is enough for most cyclists to resolve chronic ache within 4–6 weeks.

WHO THIS IS FOR

IS THIS YOU?

The rider who aches in the lower back after 90+ minutes

Pain that builds on longer rides and takes a day or two to ease — a classic endurance position problem.

The rider returning from time off

Core deconditioning after a break means your back is suddenly carrying load the core used to manage.

THE ROADMAN VIEW

Lower back pain is the second most common complaint after knee pain, and the cause is almost always the same combination: too much reach and not enough core. Anthony has covered it directly on the podcast with Phil Burt, and the principle is simple — your lower back is taking strain that should be shared between your core, your hip flexors and the bike geometry. When one of those fails, the back picks up the slack.

The reach piece is often overlooked because riders assume 'more aggressive' means 'more aero means faster.' For a three-hour amateur ride, that's rarely true. A position you can sustain for three hours without your back locking up will always produce better average power than an aggressive position you're fighting for the last hour. Shortening the stem or raising the bars by 10mm costs almost nothing in aerodynamics and can transform comfort.

The core piece is where most riders under-invest. Cycling itself doesn't develop anti-rotation or lateral stability — it develops the prime movers in the legs. The stabilising muscles of the trunk need specific work away from the bike. Two short targeted sessions a week makes a real difference within a month. The riders Anthony has seen fix chronic back pain almost always did both: fixed the position and added core work simultaneously.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Phil BurtFormer Team Sky and British Cycling physiotherapist and bike fitter
Back pain on the bike has two levers: position and preparation. Most riders address neither. The position fix is usually reducing reach — which immediately reduces the flexion demand on the lumbar spine. The preparation fix is building the core capacity to hold the position for the duration of the ride.
Hear it: Hidden Cause of Back & Neck Pain in Cycling: How to Beat It | RDMN Clips
Roadman core strength seriesRoadman Cycling — core for cyclists
Four specific core exercises — plank variations, dead bugs, glute bridges, and single-leg work — address the stability demands of cycling in a way that general gym work doesn't. The goal is endurance, not maximal strength: holding a stable position for two hours, not bracing for one heavy lift.
Hear it: 4 Core Exercises That Fix Cycling Back Pain | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Shorten reach by 10–15mm and raise bars 10mm
Fit a shorter stem or add a 10mm spacer under the stem. This is the single most common fix for lower back pain and often resolves symptoms within three to four rides. If your bars are already at the top of the steerer, a different stem with more rise achieves the same effect.
Push the saddle back if you sit with a rounded pelvis
Sit on the bike and ask someone to photograph you from the side. If your lower back is noticeably rounded rather than in a neutral arch, push the saddle back 5–10mm on the rails. This encourages anterior pelvic tilt and takes the lumbar spine out of chronic flexion.
Add 10 minutes of core work three times a week
Plank (60 seconds), dead bug (3×8 each side), glute bridge (3×12), and Copenhagen adductor hold (3×20 seconds each side). These four exercises address the exact stability demands that cycling loads. Do them off the bike on days you ride or on easy days — they're not recovery-costly.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEStretching the back as the only treatment.
FIXStretching provides temporary relief but doesn't fix the load that caused the pain. Fix the position and build the strength to hold it.
MISTAKEAssuming a more aggressive position will resolve as 'you get fitter'.
FIXIf the position overloads your current mobility and strength, fitness alone won't catch up. Adjust the position to where you are now, not where you hope to be.
MISTAKEIgnoring back pain until it becomes an injury.
FIXChronic cycling back pain becomes acute injury when you push through it for months. Address it at the first sign — the fix at four weeks is far simpler than the fix at six months.

FAQ

FREQUENTLY ASKED QUESTIONS

Is lower back pain from cycling normal?

It's common, but it's not normal or inevitable. A well-fitted bike with adequate core support should not cause lower back pain even on long rides. If yours does, it's a position or strength problem with a solution.

Should I raise my handlebars to fix back pain?

Raising bars is one of the most effective position changes for lower back pain — it reduces the forward lean angle and takes load off the lumbar spine. A 10mm rise can make a meaningful difference. You lose very little aerodynamically and gain hours of pain-free riding.

Can a weak core cause cycling back pain?

Yes, and it's one of the two most common causes alongside excessive reach. The core stabilises the pelvis and spine throughout the pedal stroke. When it fatigues, the lower back compensates. This is why pain often arrives after 90 minutes, not at the start of the ride.

Does stretching help cycling back pain?

Hip flexor stretching helps if tightness is contributing to pelvic tilt and lumbar strain. But stretching alone doesn't fix the core weakness or position issue driving the problem. Use it as a complement to position changes and core strengthening, not a standalone fix.

Will clipless pedals make my back pain worse?

Clipless pedals are generally neutral for back pain unless the cleat position is causing a pelvic imbalance or the crank length is forcing excessive hip rocking at the top of the stroke. If back pain started when you switched to clipless, cleat and crank length are worth investigating.

RELATED EPISODES

HEAR THE CONVERSATIONS

Hidden Cause of Back & Neck Pain in Cycling: How to Beat It | RDMN Clips

Core Strength For Cyclists: Fix Lower Back Pain | Roadman Cycling

4 Core Exercises That Fix Cycling Back Pain | Roadman Cycling