Research shows that the majority (51.5%) of cycling-related injuries stem from repetitive damage over a longer period, also known as overuse. Of those overuse injuries, low back pain is the most common. To help you figure out what to do, experts share common mistakes that can lead to back pain while cycling.

1. Seat Height

“Because of the rocking in your pelvis, you’re not stabilising as well with your torso, and that can cause some pain in the back.”

If your saddle is in the wrong position, you may feel it in your back, especially if the saddle is too high. If the saddle is too high, your leg may overextend at the bottom of the pedal stroke. When this happens, your hips may start rocking from side to side as you lower your leg further. “Because of the rocking in your pelvis, you’re not stabilising as well with your torso, and that can cause some pain in the back,” says Rachel Andrews, a physiotherapist and cycling coach. To check your saddle height, hop on your bike and pedal slowly. “You want a slight bend in your knee when your foot’s in the bottom or six o’clock position of a pedal stroke,” Andrews says. If your leg is straight, drop your saddle lower. If your leg is bent more than that, bump up the saddle height.

2. Core Work

To keep your spine neutral, your body relies on your obliques – long, thick muscles that run along your spine. They work in conjunction with your core muscles, which you need to strengthen regularly – ideally, three times per week. 

Physiotherapist Jessica McManus, who specialises in working with cyclists, says that doing front plank and side plank exercises offers the most bang for your buck.

3. Naughty Hamstrings

Getting into a proper position on the bike calls for plenty of hamstring flexibility. McManus favours a lying-down hamstring stretch, because it discourages you from assuming a rounded-back position.

To do the lying-down hamstring stretch: lie face-up, and bend one knee into your chest. Interlace your fingers behind the thigh and gently straighten the knee. Stop when you feel a slight stretch in your hamstring; you shouldn’t feel pain. After you’ve finished a cardio workout, do five sets of 30-second hamstring holds per side.

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