Lower Back Pain and Cycling: Tips for Triathletes
- 5 days ago
- 4 min read
Lower back pain while cycling is a common issue for triathletes, especially during periods of increased training or after long rides in aggressive riding positions. This article explains the most common causes of cycling-related back pain and how factors like bike fit, mobility, and muscular endurance contribute to discomfort on the bike.
The blog also covers practical ways to reduce strain through mobility exercises, strength training, and recovery strategies while outlining warning signs that may require medical attention. It also explains how Triathlete Physical Therapy can help athletes identify the source of recurring pain and return to training with more confidence.
Common Causes of Lower Back Pain in Triathletes
Triathletes typically experience the most back pain while on the bike. Some common causes include:
Improper bike fit
Being new to cycling
Sudden increase in time on the bike
When cycling, your back muscles work along with your arms to support you while on the bike. The more forward leaning you are, such as when in an aero position, the more your back muscles have to work against gravity to keep you in your saddle.
Low back pain while cycling is often caused by your back muscles not being used to maintaining a cycling posture for long periods of time. That’s why being a newer cyclist or suddenly increasing your time on the bike before your back has had time to adjust can cause back pain.
Back pain on the bike can also carry over into the other disciplines, such as running.
How Bike Fit Affects Lower Back Strain
An improperly fitting bike can contribute to easily preventable aches and pains, including low back pain. Common bike fit issues that can cause back pain include:
Handlebars too low
Handlebar reach too far
Saddle too high
These issues can put you in a more forward-leaning position than necessary, causing your back to work harder than it needs to.
Getting properly fit by a bike fitter can help decrease excess strain on your back and reduce pain while riding. If your goal is to eventually ride in a more aggressive racing or aero position, your bike fit can be gradually adjusted as your back adapts over time.
Mobility Exercises for Cyclists
Good cycling posture requires glute and hamstring flexibility to lean forward and reach your handlebars. If your glutes and hamstrings can’t move enough to let you comfortably reach the handlebars, your body may compensate by getting motion from your low back instead.
After getting a proper bike fit, mobility exercises for your glutes and hamstrings can be a good next step for reducing low back pain while cycling. Some of my favorites include banded hamstring flossing and quadruped rock backs.
If you’re not sure whether improving your glute and hamstring flexibility is right for you, a Triathlete Physical Therapist can help you determine if that’s the route you need to take.
Strength Training for Lower Back Support
Building strength and endurance in your back and core is essential for decreasing your risk of developing low back pain while cycling.
Even with your arms supporting you on your handlebars, your back is still working against gravity to hold you upright. So increasing back muscle strength and endurance helps prevent your back from getting tired as easily.
Some of my favorite strength exercises are deadlifts, back extension holds, and bent over rows. Deadlifts help with back and posterior chain strength, while back extension holds help with back endurance. Bent over rows are excellent for building strength in a hinged position similar to your cycling posture.
If you’re unsure how to incorporate a strength training routine while dealing with low back pain, a Triathlete Physical Therapist can help create a personalized plan for you.
When to Rest and When to Keep Training
Not all cases of low back pain with cycling require special intervention. It can be normal to have some back soreness after a training ride, especially if you’re a newer cyclist, returning to cycling after a prolonged break, or experiencing a stressful week.
Normal muscle soreness should go away within a day or two. As you spend more time in the saddle and your back adapts to maintaining your cycling posture, you shouldn’t experience muscle soreness as often.
If you find yourself needing to take longer rest breaks between training rides, or if your low back pain shows up every ride no matter how much rest you take, then it’s worth figuring out what’s causing your back pain. Getting an assessment from a Triathlete Physical Therapist can help with that.
Warning Signs You Should Not Ignore
Unless you experience some sort of trauma, like a fall or a crash, most cases of low back pain with cycling don’t require too much medical intervention. However, you should consult a healthcare provider if you start having any of the following symptoms:
Numbness and/or tingling down one or both legs
Leg weakness
Pain or numbness in your groin area
Bowel or bladder problems
If you experience groin numbness, bowel or bladder changes, significant leg weakness, or severe back pain, seek medical attention immediately.
If you're located in Nevada, and are hesitant to start physical therapy because you don’t have the time to drive to appointments, I offer remote physical therapy for triathletes who want structured rehab without weekly clinic visits.
Get a structured rehab plan that fits around your training
and schedule so you can return to riding with less pain and more confidence. Schedule an assessment today to return to cycling pain-free sooner!