Lower Back Pain and Cycling: How to Find Relief and Optimize Your Ride

Summary: Lower back pain from cycling is typically caused by an improper bike fit, weak core muscles, or tight hip flexors. To manage back pain, ensure your handlebars aren't too low and your saddle is level. For fast-acting cooling relief after a ride, apply Biofreeze® to soothe minor aches and muscle stiffness in the lower back.

When you climb on your bike, you probably feel motivated to hit the road or trail. Initially, you may feel strong, and your legs may feel like they can handle the miles easily. That is, until you feel the first twinges in your back. Your lower back may feel tight and stiff. You might think you can ignore it at first. Unfortunately, by the end of the ride, that stiffness can turn into screaming pain. When you get home, you may wonder how you can relieve back pain quickly.

Bike riding and lower back pain often go together for cyclists. Even experienced riders deal with it from time to time. The cycling position places steady demands on the muscles that support your spine. The good news is that you can usually improve most cycling sore lower back problems by making a few key tweaks.

Why Does My Lower Back Hurt After Cycling?

When you're on your bike, you're leaning forward on the saddle for long periods of time. Although this posture is great for aerodynamics, it puts added pressure on your core muscles. These muscles help stabilize your spine.

When those muscles fatigue, they tighten and ache. Pain in the lower back when cycling often builds gradually as the ride continues.

Many cyclists experience lower back discomfort during training. Overuse and muscle fatigue commonly trigger the problem.

How Muscle Fatigue and Tightness Impact Your Ride

If you put in dozens of miles on the road, then you need your lower back muscles to get you through to the end. These muscles give your body the stability it needs, so your legs can generate power. All of these muscles have to work continuously during long rides.

When your hip flexors or hamstrings are tight, you'll feel it in your back. Your position on the saddle means your hips are bent for a long period of time, which can lead to tight hip muscles and hamstrings. When those muscles tighten, they pull your pelvis into an awkward position. This increases strain on your lower back. [1]

Is Your Bike Fit Causing Back Pain?

If you want to prevent back pain, the problem may not be your body. It might be your bike.

A saddle that sits too high can destabilize your pelvis. A saddle that sits too low can force your back into a rounded posture. Both situations increase pressure on the lower back.

Handlebar reach and drop also influence your comfort level. When your handlebars sit too low or too far forward, that forces you to round your back. You can even experience this pain on a stationary bike. Adjusting your bike to improve your position can help.

What is the Best Bike Position for Your Back?

If you're wondering what the best bike position is for your body, it's easy to find out. Your bike should keep your pelvis in a neutral position. Your hips should also move freely. With this setup, your legs, hips, and core all share the workload. Your lower back won't have to compensate for an uncomfortable position.

If you're experiencing back pain frequently, you should check your bike fit. [3]

How to Relieve Back Pain After Cycling

If your lower back pain starts after a ride, it's time to change up your recovery strategy. When you add some good recovery habits to your post-ride routine, you can help your muscle tension and stiffness.

The Benefits of Post-Ride Cooling Relief

Many cyclists use cold therapy to soothe sore muscles after training. Biofreeze® Pain Relief Spray allows riders to apply cooling relief easily across the lower back.

Biofreeze^® Pain Relief Roll-On offers another convenient option. Riders often carry it during rides for quick application during breaks.

Biofreeze is a menthol-based topical pain reliever that provides temporary relief for minor aches and pains of sore muscles and joints. When you use Biofreeze as directed, it delivers cooling relief. Many cyclists appreciate this relief after a long ride. [2]

Essential Stretches for Cyclists

Your recovery routine should always include lower back stretches. You should make sure to stretch all the important muscle groups:

• Hip flexor stretches to open the front of your hips
• Hamstring stretches to reduce strain on your pelvis
• Glute stretches to support pelvic stability
• Gentle spinal mobility exercises

Your core consists of your abdominal and back muscles. Don't forget to focus on building up these muscles. Strong abdominal and back muscles keep your pelvis stable and reduce the strain on your spine.

Should I Cycle if I Have Back Pain?

If your lower back pain is mild, you may decide to continue riding. You can try reducing your symptoms by adjusting your bike and adding stretches to your routine. Cooling therapy can also provide relief.

If using heat or ice for muscle pain doesn’t help, you shouldn’t ignore the pain. Listen to your body and adjust your training if symptoms worsen.

When to See a Professional for Cycling-Related Back Pain

If your lower back hurts from cycling, it is likely non-specific pain. Non-specific pain means there is no serious underlying cause. However, this doesn't mean you don't need a doctor's care. If you have any of these symptoms, schedule an appointment with your doctor.

• Pain that lasts for several weeks
• Numbness or tingling in the legs
• Difficulty moving comfortably off the bike
• Worsening symptoms

You may need to see a doctor, physical therapist, or even a bike fitting specialist to get to the source of the problem. [3]

Having awareness of your body’s signals, the right bike setup, and a solid recovery routine can all help you stay comfortable and enjoy riding. And remember that if you experience lower back pain while cycling, even small adjustments can make a big difference.