While cycling, you can experience back pain after just a short amount of time. This not only diminishes the joy of riding, but it can also have health consequences. "Pain is a negative side effect. Many accept it, but it is unnecessary. The contact points of bike grips, pedals, and saddle must be adjusted in the right proportion to each other and suitable for the bike and the discipline being practiced," explains Dr. Kim Tofaute, one of the leading specialists in bicycle ergonomics and bike fitting, in a video blog on the channel "Bike Ergonomics". The causes of back pain, even during short distances, often lie in the seating position on the bike, but an incorrect saddle can also be the cause. In this article, we examine the most common causes of back discomfort and provide tips for prevention. 

Before we begin, an important note: People who already have back problems or suffer from a pre-existing condition in the spine or back muscles should talk to their doctor about their problems when cycling. For example, if you are just getting back on your feet after a herniated disc, cycling should not be undertaken without medical advice.

If you experience pain in the lower back, i.e., the lumbar region, while cycling, it may be that you are using the wrong saddle. Depending on the type of bike and position on the bike, a saddle must have the right shape and be made of suitable materials that offer you the best freedom of movement along the saddle and cushioning. Especially in sporty or aggressive-forward positions, such as on a racing bike or gravel bike, the strong bend in the back can strain the pelvis, back muscles, spine, and intervertebral discs. Additionally, static positions, such as sitting for long periods without sufficient movement, lead to tension. Therefore, your saddle should provide enough space for small pelvic movements during the ride, mobilize your sacroiliac joint (the connection between the sacrum and iliac bones), and ensure that you can pedal as freely as possible. This is also good for your buttocks, leg muscles, and knees.

If you have pain in the upper body, i.e., the neck, upper back, or shoulders, this can be a result of poor grips. Ergonomic grips are very important, as too much unilateral pressure on the hands can lead to numbness, pain, and in the worst case, acute or chronic health damage. Due to a static posture, this pain can extend to the upper body. Therefore, you should install suitable ergonomic grips for your body size, hand size, and riding style, which also give you the option to change your grip, as this greatly relieves your body (and thus your back).

If you have already installed ergonomic components on the bike, but it does not help, then your settings are most likely incorrect. Do you remember Dr. Tofaute's statements from above? The settings of saddle height, saddle nose tilt, handlebar height, and pedals must harmonize so that you can adopt the best possible posture on the bike and reduce strain. This applies to road cyclists as well as to short-distance riders on e-bikes, city bikes, or trekking bikes. You can find the ideal seating position with a bike fitting, which can be done by a professional bike fitter. There, your bike is adjusted by a professional, and you do not have to worry about anything else. This is very convenient but can sometimes cost several hundred euros. Fortunately, there is an alternative: with the Ergon Fitting Boxes, you can adjust the height of your saddle and all components on your bike yourself and adapt them to your individual needs. Sitting back-friendly on the bike is not rocket science; you just need a few aids, which are of course included in the boxes, and some time.

If you are motivated on the bike, you should also train your back, core muscles, and legs off the bike. Training in the gym specifically strengthens your muscles and can help avoid any aches or pains caused by longer rides. A sports physician or professional trainer can give you precise information on which training is best suited for you, but it does not always have to be at a gym. Core exercises like planks, yoga, or Tai Chi also bring many health benefits for your core muscles and joints. Rest and stretching exercises can also help. 

If you follow these tips, back pain while cycling should quickly become a thing of the past. If discomfort persist despite everything above, we strongly advise you to seek medical advice.