Strength & ConditioningDIAGNOSIS

LOWER BACK PAIN FROM CYCLING — HOW TO FIX IT

Your lower back aches after every ride over 90 minutes. Long descents in the drops are miserable. You stand up to stretch every 20 minutes.

THE SHORT ANSWER

Most often, this is because excessive reach — stem too long or bars too low for your flexibility. The fix: get a bike fit — stack/reach mismatch is the most common structural cause.

WHY THIS HAPPENS

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Excessive reach — stem too long or bars too low for your flexibility

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Weak core — lumbar spine absorbs force the core should stabilise

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Tight hip flexors from desk work — pelvis forced into anterior tilt

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Saddle too high — overextension causes rocking, fatiguing the lower back

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Lack of position variety — same posture for hours

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Insufficient hamstring flexibility — tight hamstrings load the lumbar spine

WHAT TO DO ABOUT IT

Get a bike fit

Stack/reach mismatch is the most common structural cause

Strengthen your core

Planks, dead bugs, bird-dogs 3x/week

Stretch hip flexors daily

90 seconds per side counteracts desk + bike tightness

Try a shorter stem

10mm shorter can eliminate back pain

FREE DIAGNOSTIC

Get a fit assessment

Or apply for coaching →

WHAT THE EXPERTS SAY

Phil BurtFormer Team Sky and British Cycling physiotherapist and bike fitter

Burt frames back pain on the bike as two levers most riders address neither of: position and preparation. The position fix is usually reducing reach, which cuts the flexion demand on the lumbar spine; the preparation fix is building the core capacity to hold the position for the whole ride. Together they resolve far more back pain than a new saddle ever will.

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