Lower Back Pain While Cycling? Here’s How a Bike Fit Can Fix It
Lower back pain is one of the most common complaints among cyclists. Long hours in the saddle, repetitive pedaling, and an aggressive riding position can all add up to strain in your lumbar spine. But the good news is, lower back pain on the bike is not something you have to live with — in many cases, it can be fixed with a proper bike fit.
Overreaching to the handlebars: If the cockpit is too long, you’ll strain your back trying to maintain posture.
Incorrect saddle height: A saddle that’s too high forces the pelvis to rock, stressing the lower back.
Poor core support: Weakness or fatigue in your core means your back absorbs the load instead.
Lack of flexibility: Tight hamstrings and hip flexors can pull on the pelvis and lower spine.
Why Cyclists Get
Lower Back Pain
How a Bike Fit Solves the Problem
A professional bike fit works by aligning your body with your bike:
Adjusting saddle height and fore/aft to stabilise your pelvis.
Optimising reach and handlebar position to reduce spinal strain.
Balancing weight distribution so your back isn’t overloaded.
Factoring in your flexibility, strength, and mobility to set a position you can actually hold comfortably.
Because I’m both an osteopath and bike fitter, I don’t just look at the bike — I assess how your body is functioning. Sometimes the issue isn’t only setup but also mobility, stability, or strength. A combined approach means you leave not just with a better position on the bike, but also the tools to keep your back healthier off it.
If you’re struggling with lower back pain every time you ride, don’t just tough it out. A bike fit can address the root causes and help you enjoy pain-free cycling again.