by John Brown
Over the past quarter-century, I have helped many riders get going on their bikes without back pain. I’ve been fortunate enough to witness the life-changing power of proper posture while riding a bicycle. I have also seen riders walk away from cycling due to simple discomfort and a lack of understanding. No discomfort is as debilitating as back pain. Luckily, back pain is usually caused by a few easy-fix issues. These issues manifest themselves in lower back pain and upper back pain. Learn more about some common causes and simple fixes to enjoy cycling again.
Lower back pain
The sky-high seat rider can result in back pain.
The #1 cause of lower back pain is saddle height. Not only is this problem painful every day, but it is also easily fixed. Many riders will raise their saddle too high while trying to get a more efficient pedal stroke. If your saddle is too high, you will tilt your hips at the bottom of each pedal stroke, trying to reach the pedals. That tilting forces the tiny muscles in your back to do the job that the vast muscles in your leg should be doing. To determine the proper saddle height, refer to our bike setup article or visit your local bike shop for a professional bike fit.
The shocking truth
Another frequent cause of lower back discomfort is road shock. While riding, it is typical for minor imperfections in the road to send vibrations through the bicycle and into your body. After some time, this constant vibration can cause fatigue in the muscles of your back. There are a few quick fixes for this problem. The first and most straightforward solution is to adjust the tire pressure. Rather than maxing out your tire’s pressure, lower the tire pressure in 5 psi increments until you find a force that works for you. Another quick way to squelch road vibration is by adding a suspension seat post. Suspension seat posts absorb the shock before it gets to you.
How is your reach?
Finally, the last common cause of lower back discomfort is your reach. If the distance from your seat to the bars is too great, you begin relying on small muscles in your lower back to support the weight of your upper body instead of your core and arms. Consider having your bike properly fitted at a local shop or follow our simple fit guide.
Upper Back Pain
Shrugging off your responsibilities
The leading cause of upper back pain is the riding position, specifically, shoulder shrugging. In my experience, many riders are unaware that they lift their shoulders when riding. It is just a nervous habit they formed somewhere along the way. Paying attention to where your shoulders are located will help you relax them, alleviating pain.
Additionally, try moving your hands to different positions on the bars. That change in grip does wonders for the rest of the muscle groups. Sometimes, a proper bike fit is necessary to remedy shoulder tension, so if the problem persists, visit your local bike shop for a fitting.
Don’t become a pack mule.
Be mindful of the weight you carry on your shoulders. Riding with a backpack is a great way to have what you need, but be careful not to overpack. If you use a pack to commute, try leaving heavier items, such as shoes, at work. If you need to carry a lot of weight, consider installing a rack with panniers and transferring that weight to your bike frame, thereby reducing the load on your body.
Keep on going
As stated, I have seen riders get off their bikes forever due to discomfort. It’s always sad to see, mainly because I know that simple adjustments can likely eliminate most cyclists’ pain. Be vigilant about removing discomfort. After all, minor aches today can manifest into serious problems later. Find a bike-fitting professional with whom you feel comfortable and discuss your concerns. Your back will thank you.
mfortable and discuss your concerns. Your back will thank you.
About John Brown, the author
John operates Browns Bicycle in Richfield, MN, as a lifelong cyclist and consummate tinkerer. It all started for him in grade school when the bike bug bit and the fever still existed. Now, and over the past thirty years, he has worked at every level in the bike industry. He is starting, like most, sweeping floors and learning anything he can about bikes. He eventually graduated as a service manager and then as a store manager. Over the years, he has devoted extensive time to designing and sourcing bicycles and parts for some of the world’s largest bike companies. All the while, focusing on helping as many people as possible enjoy the love of riding a bike. In that pursuit, he has taught classes (both scheduled and impromptu) on all things bikes. John also believes in helping every rider attain their optimal fit on the cycle of their dreams. Please feel free to stop by anytime to discuss bikes, fit, and parts, or share your latest ride. You can also see more of John’s tricks and tips on the Brown Bicycle Facebook Page.