Lower Back Pain in Cyclists: Why It Happens and How to Prevent It

There is nothing quite like the feeling of freedom on two wheels — the rhythm of your pedal strokes, the open road (or trail) ahead, and the quiet satisfaction of moving under your own power. But when your lower back starts to ache halfway through a ride, that freedom can quickly turn into frustration.

Back pain is one of the most common complaints among cyclists, and research supports this. A 2025 study in the Journal of Bodywork and Movement Therapies found that nearly one in three cyclists (29.2%) experience lower back pain, with mountain bikers reporting the highest prevalence among the various disciplines.

Why your back hurt on the bike  

Cycling keeps your body in a relatively fixed position for long periods, often putting strain on muscles and joints that are not designed for it. Here are the five most common reasons cyclists develop lower back pain:

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1. You spend hours in a flexed position‍

Leaning forward over the handlebars puts your lower back muscles under constant tension. Over time, they fatigue and start to ache.

2. Your core is not doing its job

When your core is weak, your back muscles compensate to keep you stable — which often leads to stiffness or discomfort after long rides.

3. Tight hips limit your movement

If your hip flexors or hamstrings are tight, your back compensates, especially when you pedal uphill or hold an aggressive riding position.

4. Your bike fit is not quite right

Even minor setup issues — a saddle that’s too high, handlebars too far forward, or the wrong frame size — can change your posture and put unnecessary strain on your spine.

5. You skip recovery work

Stretching, mobility exercises, and proper rest are easy to overlook — but essential for keeping your back flexible and resilient.
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Risk factors  

The study also highlighted a few key factors that make some cyclists more prone to lower back pain:

• Discipline: Mountain bikers were most affected, likely due to rough terrain and constant body movement.‍
• Age: Younger cyclists reported more pain, possibly because they push harder or ride longer without addressing recovery.‍
• Body mass: A higher body mass adds extra load to the spine and core, increasing risk.

It is important to remember that back pain in cyclists is usually multifactorial: a combination of posture, strength, flexibility, and recovery habits rather than a single cause.
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The role of physiotherapy

A physiotherapist can assess how you move on and off the bike, identify areas of weakness, and help you improve it. Treatment often includes:

• Manual therapy to ease tight muscles and stiff joints
• Dry needling and high-power laser therapy for pain relief
• Core stability and mobility exercises to improve strength and balance
• Posture retraining to reduce load on your spine during rides

Alongside professional treatment, simple adjustments to your routine can make a big difference:

• Check your bike fit — even minor adjustments can make a significant difference.
• Gradually increase your training volume to avoid overload.
• Take time off the bike to rest, recover, and work on flexibility.

If lower back pain is cutting your rides short, a physiotherapy assessment can help you get to the root of the problem.

Sometimes all you need is back-up! Click here to book an appointment at Hein Viljoen Physiotherapy.