How to stop getting back pain on the bike?

Back pain is common issue amongst cyclists, with long hours in the saddle in extreme positions putting lots of stress on the back as it supports the weight of the rider. In this article i am going to outline how to solve this issue and why we do it this way, I have also recently filmed a follow along class to help get you started.

Understanding your back pain

Before you can fix back pain on the bike, you need to understand where it is coming from. Is it a position-related issue that builds during longer rides, or was it triggered by a specific incident that caused a flare-up? Knowing this helps you decide where to focus your recovery and training, rather than guessing or masking symptoms. This blog focuses on exercise-based strategies to improve how your body tolerates riding, not bike fitting adjustments.

If your pain is constant, worsening, or does not ease in any position or when resting in bed — particularly if it is affecting sleep, daily activities, or progressing rapidly — you should see your GP or a physiotherapist for further assessment before continuing to train. This advice is intended for mechanical or load-related back pain that develops from cycling, not pain caused by serious underlying medical conditions.

What causes back pain

The most common causes of back pain on the bike are often related to hip flexors, spinal mobility, and the glutes. These factors can shift load onto other parts of your body, which may not be able to handle it, leading to discomfort or pain while riding.

How to fix it

It’s important to target these key areas:

• Hip flexors: Tight hip flexors are often caused by spending long periods in a closed cycling position without stretching or strengthening them. Incorporating hip mobility exercises and strengthening movements can reduce tension and improve endurance on the bike.
• Spinal health: Keeping your spine mobile is crucial. Exercises that flex, extend, and rotate the spine — such as controlled crunches, thoracic rotations, and cat/cow movements — can help maintain spinal movement. Strengthening the posterior chain (glutes, hamstrings, and lower back muscles) also helps take pressure off the lumbar spine and supports good posture while cycling.
• Glutes: Weak glutes can contribute to lower back pain because the lumbar spine and surrounding muscles end up compensating for the lack of hip support. Strengthening the glutes helps stabilise the pelvis, reduces excess load on the lower back, and improves power transfer while riding.

These are the areas you should be focusing on but if you want some help getting started I’ve linked a 15min walkthrough video that covers all these areas.

It’s important not to push through pain during any of these exercises. If you’re not ready for them yet, allow your symptoms to settle first, or seek professional help if your pain is more severe, as mentioned above.

If you’re interested in a full strength program, we offer these separately from cycling coaching. Either as pre-built plans or fully custom programs. Get in touch via phone or email. And keep an eye out for a new page coming soon to the website.

Or check out another blog on why s&c is important for cyclists here