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Cycling is one of the best low-impact activities for cardiovascular health, endurance, and mental clarity. But if you’ve spent time on the saddle, you may also know that it can come with a not-so-fun side effect: low back pain.
In fact, research shows that up to 60% of cyclists experience low back pain at some point in their riding careers. Whether you’re logging long miles on the Blue Ridge Parkway or training for your next race, understanding why your back hurts can help you fix it, and keep you doing what you love.
Cycling requires holding a forward-flexed posture for extended periods. Over time, that can create stiffness in the lumbar spine and tightness in the hip flexors and hamstrings. Meanwhile, the glutes and core can become underactive, setting the stage for discomfort once you hop off the bike.
A bike that’s too long, too short, or has handlebars set too low forces the spine into awkward positions. Even small misalignments can create repetitive strain on the lower back during long rides.
If your hips or mid-back don’t move well, your lower back will try to pick up the slack. This compensation often leads to irritation in the lumbar joints, muscles, or discs over time.
The core acts as the bridge between your upper and lower body. When those muscles fatigue or lack endurance, the spine is forced to absorb more motion and vibration from the road, leading to fatigue and pain.
Unlike acute injuries, cycling-related low back pain tends to build up gradually. The repetitive motion of pedaling can stress the same tissues again and again, especially when there’s an underlying mobility or stability issue.
Your posture on the bike should be as efficient and natural as possible. A proper fit ensures your spine, hips, and knees are aligned to reduce strain.
Stretch and mobilize your hip flexors, hamstrings, and thoracic spine regularly. These are the most common areas of restriction that contribute to lumbar pain.
Incorporate off-bike exercises that build endurance in your deep core muscles and glutes. Planks, dead bugs, and glute bridges are great places to start.
During longer rides, periodically adjust your hand position, stand on the pedals, and stretch your back. Small changes in posture help reduce repetitive stress.
Pain that persists or limits your performance often signals a deeper issue, such as segmental dysfunction, joint irritation, or soft tissue restriction. Addressing it early can prevent chronic problems down the road.
At Highland Spine + Sport, we work with cyclists of all levels to identify the root cause of their pain. Through a comprehensive evaluation, we assess movement patterns, spine and hip mobility, muscle activation, and posture, both on and off the bike.
Our treatment approach combines:
Our goal is simple: to help you ride stronger, recover faster, and stay pain-free—so you can keep enjoying every mile on the road or trail.