Tag Archives: back pain

No bicycle discomfort is as debilitating as back pain. Luckily, back pain is usually caused by a few, simple to fix issues.

Searching for back pain causes and finding a solution biking

by John Brown

Over the past quarter-century, I have helped many riders get going on their bikes without back pain. I’ve been lucky to see the life-changing power of proper posture while riding a bicycle. I have also seen riders walk away from cycling due to simple discomforts and not understanding why. 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. See more on some 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 every day and painful but 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 find a proper saddle height check out our bike setup article, or visit your local shop for a 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 fatigue the muscles in your back. There are a few quick fixes for this problem. The first and most straightforward solution is 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. A 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. Look into having your bike properly fit 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 don’t know 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 to rest other muscle groups. Sometimes, a proper bike fit is needed to remedy shrugged shoulders, so if the problem persists, visit your local shop for a fitting.

Don’t become a pack mule.

Be careful how much weight you carry on your shoulders. Riding with a backpack is a great way to take what you need, but be careful not to overdo it. If you use a pack to commute, try leaving heavier items like shoes at work. If you need to carry a lot of weight, install a rack with panniers and move that weight onto your bike frame and off 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 you feel comfortable with and talk about your issues. 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. Through the years, he has spent extensive time designing and sourcing bicycles and parts for some of the largest bike companies in the world. 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 in any time and talk about 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.
Riding a bicycle is one of the most enjoyable hobbies available. When you have your bike fit to your body it becomes even more enjoyable. Don’t let little nagging annoyances take away from your great ride.

Be more comfortable and have more fun when you follow these bike fit tips!

John Brown, HaveFunBiking

Riding a bicycle is one of the most enjoyable hobbies available. When you have your bike fit to your body it becomes even more enjoyable. Don’t let little nagging annoyances take away from your great ride. Read on to learn the causes and fixes to cycling’s most basic discomforts.

Before you ride, visit your local bicycle shop for a bike fit

A proper bike fit can alleviate most common discomforts. To set up your bicycle, I encourage you to find a friend to help look at you on your bicycle and adjust your bike fit. If no one is available, use your phone and take video of you sitting and riding your bicycle.

Bike Fit explained

The left rider’s position is safe and comfortable while the rider on the right is in for some sore days

Saddle Height

Look at the two riders above. The rider on the right is in for some sore days. The excessive amount of bend to his legs is making his knee support all his pedaling forces at a very acute angle, which puts excess strain on the joint when pedaling. His low saddle overworks his quadriceps and doesn’t engage his gluteal or calf muscles. The rider on the left is bending his leg at a wider angle which results in proper leg extension while pedaling, and incorporates all his muscles (helps with efficiency).

To set saddle height: Sit on your bike, place your heel on your pedal. Next, rotate the pedals backward (see below). You want your leg completely extended while keeping your hips level (at the bottom of the pedal stroke your leg should be just barely locked out with your heel touching the pedal). If you find you aren’t getting complete extension raise your saddle, but lower it if you’re tilting your hip to reach the bottom of the pedal stroke. Once you begin pedaling naturally (with the ball of your foot on your pedal, rather than your heel), you will have the proper amount of bend to your knee.

Don’t Lean Too Much

The rider on the right above is leaning over drastically, which means his upper body weight is supported only by his lower back and arms. This position will results in a sore back, shoulder, arms, and painful hands. His head is positioned so low he must crane his neck up aggressively just to see. This will also result in a sore neck.

The rider on the left has more support. By sitting a bit more upright he is using his bone structure to support his upper body. Adjust your handlebar so that your back is at an angle over 45-degrees from the ground. Your arms should extend at a 90-degree angle from his back with a very small bend to the elbow. Adjust your grips and controls to be in place when you reach out to take the bar. If you need to turn your wrist up or down to shift or brake you should re-adjust the controls.

Look Around

The rider on the left also has a very comfortable position for his head. He can see around and in front naturally without needing to stretch.

Once you have a comfortable setup, you should experience hours upon hours of painless riding. If discomfort continues after looking at charts on the web, then consult with your local bike shop. They are trained in advanced personal fitting techniques and can offer insights into potential causes of discomfort.

If you enjoy our content and want access to exclusive content fr our members only, please sign up for our free, weekly, E-Magazine