How to reduce lower back pain on the bike?

Lower back pain is a common complaint amongst cyclists and something I’m sure most of us will have experienced after a long day in the saddle. But what causes it and how can it be prevented?

The cause

Although an incorrect bike set-up can be responsible for your lower back pain, the problem may unfortunately stem more from you than from your bike. Riding with a poor posture and high degree of flexion in the lower lumbar spine is thought to be one of the main causes of lower back pain. This poor posture is clearly demonstrated in the image on the left. You will also see on the right an image, of the same cyclist, engaging their core and lower back muscles to create a much straighter line with their spine – a position that is far less likely to result in back pain. That being said, this second position requires a lot more effort and may not initially be sustainable, for some, throughout the duration of a longer ride. However, there are some great exercises that can be done to strengthen these muscle groups. We have included a small selection below.


Here are 5 exercises for core and lower back strength that can help to improve posture on the bike*:

Unweighted reverse woodchop

Glute bridge

Hovering table

Knees bent windscreen wipers

Bird dog

Final Thoughts

If you have any questions about any of these exercises or about how else you can improve your aero position please just get in touch!

*Please note you should seek the advice of a medical professional before undertaking any new training regime. As such PFP Sweden disclaims any liability for incidental or consequential damages, and assumes no liability or responsibility for any loss, injury or damage suffered by any person as a result of the use or misuse of any information / videos above. 

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