Cycling and Back Pain: How to Ride Comfortably and Protect Your Spine by The Chiropractor in Islington who is also a Member of Islington Cycling Club!
Cycling is one of the most popular forms of exercise in London. It improves cardiovascular fitness, supports mental wellbeing, and is often easier on the joints than running. However, many cyclists experience back pain, particularly in the lower back, neck, or mid-spine.
If you cycle regularly and notice stiffness, aching, or pain after riding, it is often a sign that your posture, bike setup, or spinal mobility needs attention.
This article explains why cycling causes back pain, how to prevent it, and when chiropractic care may help.
Why Does Cycling Cause Back Pain?
Back pain in cyclists is usually mechanical, meaning it relates to how the body is positioned and loaded over time.
Common contributing factors include:
1. Prolonged Flexed Posture
Cycling places the spine in a forward-bent position for extended periods. This increases strain on:
The lumbar spine (lower back)
Spinal discs
Supporting muscles and ligaments
Over time, this can lead to stiffness, fatigue, or pain.
2. Poor Bike Fit
A saddle that is too high or too low, handlebars that are too far away, or an incorrect frame size can all increase spinal stress. Even small setup issues can cause significant discomfort over longer rides.
If you want to get a great professional bike fit and you live in the Islington area, you wont find anywhere better than Condor Cycles , book to have a fitting with James.
3. Core Weakness
Cycling relies heavily on the legs, but core muscles are essential for spinal support. Without adequate core strength, the lower back compensates and becomes overloaded.
4. Reduced Spinal Mobility
If the hips or thoracic spine (mid-back) are stiff, the lower back is forced to move more than it should, increasing injury risk.
Common Cycling-Related Back Pain Symptoms
Cyclists commonly report:
Dull or sharp lower back pain after cycling
Stiffness when standing up after a ride
Pain that worsens on longer rides
Mid-back or neck tightness
Pain that improves with movement but returns when cycling again
Persistent symptoms should not be ignored, especially if they are worsening or affecting daily activities.
Cycling and Back Pain: How to Ride Comfortably and Protect Your Spine
Cycling is one of the most popular forms of exercise in London. It improves cardiovascular fitness, supports mental wellbeing, and is often easier on the joints than running. However, many cyclists experience back pain, particularly in the lower back, neck, or mid-spine.
If you cycle regularly and notice stiffness, aching, or pain after riding, it is often a sign that your posture, bike setup, or spinal mobility needs attention.
This article explains why cycling causes back pain, how to prevent it, and when chiropractic care may help.
Why Does Cycling Cause Back Pain?
Back pain in cyclists is usually mechanical, meaning it relates to how the body is positioned and loaded over time.
Common contributing factors include:
1. Prolonged Flexed Posture
Cycling places the spine in a forward-bent position for extended periods. This increases strain on:
The lumbar spine (lower back)
Spinal discs
Supporting muscles and ligaments
Over time, this can lead to stiffness, fatigue, or pain.
2. Poor Bike Fit
A saddle that is too high or too low, handlebars that are too far away, or an incorrect frame size can all increase spinal stress. Even small setup issues can cause significant discomfort over longer rides.
3. Core Weakness
Cycling relies heavily on the legs, but core muscles are essential for spinal support. Without adequate core strength, the lower back compensates and becomes overloaded.
4. Reduced Spinal Mobility
If the hips or thoracic spine (mid-back) are stiff, the lower back is forced to move more than it should, increasing injury risk.
Common Cycling-Related Back Pain Symptoms
Cyclists commonly report:
Dull or sharp lower back pain after cycling
Stiffness when standing up after a ride
Pain that worsens on longer rides
Mid-back or neck tightness
Pain that improves with movement but returns when cycling again
Persistent symptoms should not be ignored, especially if they are worsening or affecting daily activities.
How to Prevent Back Pain When Cycling
1. Get a Proper Bike Fit
A professional bike fit ensures:
Neutral spinal alignment
Correct saddle height and position
Reduced strain on the lower back and neck
This is one of the most effective ways to prevent cycling-related back pain.
2. Improve Core Strength
Incorporate exercises such as:
Planks and side planks
Dead bugs
Glute bridges
A strong core allows your spine to stay stable while your legs generate power.
3. Stretch Tight Areas
Focus on:
Hip flexors
Hamstrings
Glutes
Thoracic spine mobility
Stretching after rides helps restore balance and reduce muscle tension.
4. Gradually Increase Mileage
Sudden increases in distance or intensity are a common cause of injury. Build volume gradually to allow your spine and muscles to adapt.
Can Chiropractic Help With Cycling Back Pain?
Chiropractic care can be highly effective for cyclists experiencing back pain by addressing:
Joint restriction in the spine and pelvis
Muscle imbalance and tension
Reduced mobility affecting riding posture
Treatment often includes spinal adjustments, soft tissue work, mobility exercises, and posture advice tailored specifically to cycling demands.
Many cyclists find that regular chiropractic care helps them:
Ride more comfortably
Recover faster
Improve flexibility and performance
Reduce the risk of recurring back pain
When Should You Seek Professional Help?
You should consider a professional assessment if:
Back pain persists for more than a few days
Pain is recurring after most rides
You experience sharp pain, nerve symptoms, or stiffness that limits movement
Early treatment often prevents minor issues from developing into long-term injuries.
Cycling Should Support Your Health, Not Limit It
Cycling is an excellent form of exercise, but it places specific demands on the spine. Addressing posture, bike setup, strength, and mobility is essential for long-term comfort and performance.
I have been a member of Islington Cycling Club since 2015 and they are the biggest cycling club in London and cater for all levels of fitness and experience. They also have a strong woman’s section. Joining the club is a great way to get fit, and to get to see the countryside around London which is a great counterbalance to sitting in an office all day and looking at a screen!
If you are experiencing back pain from cycling and want expert guidance, a chiropractic assessment can help identify the cause and support your recovery.
Book an appointment today to keep riding comfortably and confidently or call us on 0207 288 2999.