Back pain is one of the most common complaints among cyclists. Whether on a road bike, mountain bike, or e-bike – anyone who rides longer distances or trains regularly is familiar with the unpleasant pulling sensation in the lower or upper back. Often, the cause is not a lack of fitness , but rather incorrect posture and body position on the bike .
By Isatou Schulz 3 minutes read time
Published: January 23, 2026
The good news: With the right technique, targeted exercises and a professional bike fitting, back pain can be avoided or significantly reduced.
Cycling puts a lot of strain on the back muscles, especially the lower back, lumbar region, and shoulder girdle . Incorrect posture or excessive strain can prevent the muscles from functioning optimally, leading to tension and pain.
Stem/handlebars too low or too wide
If the handlebars are too low, the upper body has to bend far forward.
If the front of the torso is too long, the shoulders and neck are subjected to excessive strain, and the back muscles are permanently tense.
Tip: Choose the handlebar height and stem so that your upper body is slightly inclined forward without raising your shoulders.
Incorrect saddle height or position
Too low a saddle: The back rounds excessively, increasing the strain on the lumbar spine.
A saddle that is too high involves overextending the hips, which puts strain on the lower back.
Optimization: When pedaling, the pelvis should remain stable, the knee slightly bent, and the spine should maintain a natural posture.
Weak core muscles
Weak back or abdominal muscles cannot adequately stabilize the spine.
Result: Muscle tension, pain in the lower back or neck.
Solution: Regular core training (planks, back extensions, side planks) relieves the back while cycling.
Long drives without breaks
Prolonged strain without muscle relaxation leads to tension.
Tip: Take regular breaks on longer tours to loosen your shoulders and arms.
Unfavorable movement patterns
Incorrect pedaling technique, uneven pedaling, or one-sided strain can put additional strain on the back.
If your back is already hurting, the following measures can help:
Relaxation exercises: Gently stretch shoulders, neck and lower back.
Take short breaks: Get out of the saddle, stretch your arms overhead, and gently rotate your spine.
Heat applications: Heat relaxes tense muscles, cold can help with acute inflammation.
Trunk and back exercises: Gentle strengthening can alleviate the problem in the medium term.
Many back problems arise from a suboptimal riding position . This is where a professional bike fitting comes in:
Adjusting saddle height and position
Optimal handlebar height and stem length
Analysis of mobility and musculature
Optimizing posture for the upper body
The result: less tension , an ergonomic posture, and significantly more comfort on longer rides. At the same time, pedaling power increases because the muscles work more efficiently.
👉 Learn more here: Bike fitting – how to find the perfect riding position
Regularly check your saddle and handlebars – small adjustments can prevent back pain.
Warm-up before longer tours – 5–10 minutes of light pedaling is often enough.
Core and back strengthening – Core training stabilizes the spine and relieves the back muscles.
Take breaks – especially on long tours – to prevent muscle tension.
Pay attention to your posture – shoulders relaxed, upper body stable, spine in a neutral position.
Back pain while cycling is widespread, but it doesn't have to become a chronic problem . Often, the causes lie in incorrect seat and handlebar position, overuse, or insufficient core muscle stability . Paying attention to proper technique, doing targeted exercises, and possibly using a professional bike fitting can prevent discomfort, improve performance, and allow you to cycle comfortably again .
Finde heraus, wie sportlich oder komfortabel deine Sitzposition auf dem Rad ist.
Drinking sounds simple – yet most road cyclists systematically make mistakes when it comes to it. Too little, too infrequently, the wrong things. Even moderate dehydration of 2% of body weight can noticeably reduce endurance performance. For a 75 kg cyclist , that equates to just 1.5 liters – an amount that can be reached faster than you might think on a high-intensity summer ride.
VO2max – maximum oxygen uptake – is the metric used by sports physicians, performance diagnosticians, and now most sports smartwatches to quantify aerobic fitness with a single number. And indeed, it is one of the best predictors of endurance performance: those who can process more oxygen per minute and kilogram of body weight are, in principle, more enduring.
4,800 kilometers. No peloton, no rest stops, no fixed sleep schedule. The Race Across America – RAAM for short – is not a cycling race like any other. It's a battle against time, sleep deprivation, climate zones, and one's own limits of endurance. Those who make it all the way to Annapolis, Maryland, have crossed more than a continent – they have redefined themselves.
