Cycling is an incredible workout for your heart, legs, and mood. But if you’re feeling it in your lower back more than your quads, something’s off. Lower back pain from cycling is more common than you might think, especially among newer riders or those increasing their training volume. But here’s the good news: Most causes are fixable with some expert guidance and a few simple adjustments.

Whether you’re clipping in for your first few rides or training for a PR, here’s what you need to know about managing and preventing lower back pain while cycling.

What Causes Lower Back Pain from Cycling?

In most cases, lower back pain from cycling is the result of a combination of setup, posture, and strength imbalances. Here’s what might be behind your discomfort.

Improper Bike Setup

Poor bike setup is one of the biggest culprits behind cycling-related back pain, says Anthony Giuffrida, MD, the director of interventional spine and pain at Cantor Spine Center. When your seat is too high, too low, or misaligned, your spine may compensate in awkward ways, putting stress on your lumbar region.

More specifically, “the biggest mistake is either the saddle is too high or too far back,” says Peloton instructor Sam Yo. When this happens, you may rock your hips to reach the pedals or overstretch your back to reach the handlebars, both of which strain your lower back.

Positioning the handlebars too low is another common mistake he notices. “Unless you’ve got amazing flexibility, this setup usually just leaves your back and shoulders feeling tight,” Sam says.

Poor Cycling Form

You might think of cycling as a leg-driven sport, but really, your whole body needs to be in sync. “Good form is everything,” Sam says. “If your alignment isn’t right from head to toe, your lower back ends up picking up the slack.”

Common form issues include slouching, rounding your back, and reaching too far to the handlebars, Dr. Giuffrida says. All of these can strain the muscles and ligaments supporting your spine, contributing to that post-cycling back pain, he explains.

Weak Core Muscles

Cycling helps build powerful legs, but unless you’re also strengthening your core, your lower back may be working overtime. “Your core is your stabilizer,” Sam says. “Without it, your lower back ends up doing most of the work, and it’s not designed for that.”

Research illustrates this connection: A 2016 study in the International Journal of Sports Physical Therapy found that poor core endurance is likely linked to lower back pain in collegiate male athletes.

Overtraining or Sudden Increases In Intensity

Jumping into long rides, high resistance, or intense intervals without building a base first is a recipe for overload. “Back pain is common when cyclists push too hard on longer distances or higher intensity than their body is ready for,” says Milica McDowell, a doctor of physical therapy and vice president of operations at Gait Happens. This can overload unprepared muscles, leading to pain, Dr. Giuffrida says. 

How to Manage Lower Back Pain from Cycling

If you’re currently experiencing lower back pain from cycling, it’s important to give your body the support it needs to recover. Here’s what Dr. Giuffrida recommends:

You don’t always need to stop cycling entirely to relieve back pain—it depends on the severity. “If back pain is more moderate and sort of annoying while you’re riding, but not afterwards, it might just be that you’re pushing too hard or need to adjust your setup,” McDowell says.

In fact, cycling itself can sometimes be part of the solution for lower back pain. “Cycling can actually be wonderful if you can tolerate the position,” McDowell adds. “It allows you to work on muscular endurance, which improves blood flow to the lower back and reduces inflammation.”

That said, certain symptoms may signal a more serious issue. According to McDowell and Dr. Giuffrida, you should pause your rides and consult a medical professional if:

Stretches and Exercises to Alleviate Cycling Back Pain

A few key stretches and mobility exercises, such as the ones listed below, can go a long way toward relieving lower back pain from cycling and keeping it from coming back. 

But don’t just wait until something starts hurting to work these into your routine. “Do these regularly, not just before and after your rides,” Sam says. Making them part of your routine will help keep your body ready to move.

And if you’re already managing lower back pain, “go slow and listen to your body,” Dr. Giuffrida says. “If anything makes your pain worse, stop and check with your doctor or a physical therapist.”

Cat Cow

This gentle movement helps restore spinal mobility after staying in a flexed cycling position. “It’s great for loosening up the spine, especially after a ride,” Sam says.

Kneeling Hip Flexor Stretch

Tight hip flexors are sneaky troublemakers for the lower back, Sam says. This stretch helps loosen them up.

Child’s Pose

This restorative posture “feels like a reset button for your back,” Sam says. It’s a great one to keep in your back pocket to help relieve lower back pain from cycling.

Supine Twist

Rotational stretches like this one gently ease tension in the spine, Sam says.

Dead Bug

Strengthening your core is one of the best ways to protect your back on the bike. This move trains deep abdominal muscles without stressing the back, Sam says.

Glute Bridge

This move strengthens the glutes and core while decompressing the lower spine, which can help relieve pain from a prolonged stint in the saddle, Dr. Giuffrida says.

Pelvic Tilts

Restoring pelvic mobility is crucial after long rides in a fixed position, McDowell says. This exercise supports proper pelvic positioning, which is important for spinal alignment and lower back pain.

How to Prevent Lower Back Pain from Cycling

Many causes of cycling-related lower back pain aren’t just treatable—they’re preventable. Here are some expert-backed tips to help you ride stronger, longer, and pain-free.

1. Prioritize Proper Bike Setup

Proper bike setup is key to preventing lower back pain. Start with the saddle height: Your seat should be high enough that your knee is still slightly bent at the bottom of the pedal stroke. If your hips rock while pedaling, lower the seat slightly. If your knees bow out, raise it. 

Seat depth is also important. When your foot is in a 3 o’clock position, your knee should lie above the ball of your foot. If your knee falls behind the ball of your foot, adjust your seat forward; if your knee falls in front, adjust it back.

Meanwhile, handlebars should allow for a slight bend in your arms and a comfortable, light grip at the bottom of the bars. If you feel any strain, try raising the handlebars.

Fit also matters for outdoor bicycles. “Use a local bike shop or [physical therapy] office to get a professional fit,” McDowell recommends. That includes saddle height, reach, and handlebar positioning. 

2. Practice Good Form

Correct cycling form isn’t just about performance—it’s about protection. Slouching, rounding your shoulders, or reaching too far for the handlebars can shift excess strain onto your lower back, especially during climbs or long rides, Dr. Giuffrida says. 

Instead, Sam recommends maintaining a neutral spine, relaxed shoulders, and a soft grip on the handlebars. (“It makes a bigger difference than you think!” he says.) Checking in with your posture periodically during class can also help catch bad habits before they lead to pain.

3. Engage Your Core Every Ride

Remember to keep your core engaged to keep your body balanced and steady during a ride. Think of it as the foundation that holds everything else together on the bike.

Dr. Giuffrida also recommends adding off-bike core work—like planks, bird dogs, or dead bugs—into your routine to keep your spine supported around the clock. A strong core helps maintain better posture, makes it easier to move, and, of course, prevents lower back pain and muscle injury, according to the Mayo Clinic. 

The Peloton App has tons of guided core classes to help you build that all-too-important strength.

4. Stay Mobile

Tight hips and hamstrings are sneaky contributors to back pain, according to a 2024 study in the Journal of Clinical Medicine. McDowell recommends changing position while cycling, such as by alternating between riding in and out of the saddle. (During a Peloton ride, instructors make this simple by queueing when to switch positions.) 

Mobility work off the bike—like yoga and hip-opening stretches—can also help undo stiffness and improve your body’s ability to adapt mid-ride, she says. The more mobile you are, the less pressure your back has to absorb.

5. Don’t Skip the Warm-Up or Cooldown

Priming your body for exercise—and helping it transition back to rest—are key to preventing injury, including back pain. Warming up helps wake up your muscles and prepare your spine for movement, while cooldown exercises reduce tightness that can sneak up later, Dr. Giuffrida adds. 

Take a few minutes before class to warm up with gentle cycling and dynamic stretches. Afterward, cool down with static stretches to ease tension and support recovery. It’s a small time investment with a big payoff in performance and injury prevention. (There are hundreds of pre-ride warm-ups and post-ride stretches you can follow on the Peloton App to make it simple.)

6. Gradually Build Mileage and Intensity

Ramping up your cycling schedule too fast? That’s a fast track to discomfort, Dr. Giuffrida says. He recommends giving your body time to adapt to new training loads, especially if you’re increasing resistance or ride length. Progress happens when your muscles have time to recover and rebuild, so resist the urge to rush.

The Takeaway

Lower back pain from cycling doesn’t have to be part of the ride. With a proper bike setup, better form, and a bit of cross-training for strength and mobility, most back pain can be managed—or better yet, prevented.

“Think of the ride starting before you clip in,” Sam says. “Preparation is key to a fun, pain-free ride, [including] mobility, stability, and set-up.”