Do you ever take a long bike ride? Do you spend hours on your bike in nice weather? And then do you sometimes experience back pain? Then you may be sitting in the wrong position on your bike. This can cause more problems than just back pain. We give you tips on how to reduce back pain while cycling.

How can back pain occur while cycling?

Sitting in the same position for long periods of time can cause back pain. Think, for example, of your working posture, hobbies where you sit for long periods of time and long trips cycling. This is especially common with road bikes or mountain bikes. These bikes are built so that you sit leaning forward, so your back is often in a hunched position. When cycling, you have to look straight ahead, so the neck and back are constantly tightened. This can cause cramping in the upper back. Sometimes back pain while cycling comes from the saddle. Prolonged pressure on the buttock or tailbone can also cause you to experience back pain. This can radiate from the buttock or tailbone to the back and sometimes to the legs, making cycling increasingly difficult.

What can you do yourself about back pain while cycling?

It is often important to have these symptoms examined by a physiotherapist in time to prevent worsening pain or aura. Through questions and examination, they can often quickly identify the cause of the complaint and ensure that you can get back on the road (or the cycle path) without any problems. Below are 5 tips in advance to prevent back pain while cycling.

Get a bike measurement. Various bike shops carry out bike measurements, which look at your posture and whether the bike is adjusted to the right height.

Take a break more often while cycling. Enjoy the surroundings and dismount for a while, stand up or walk a lap. This way you change your posture and your back will be less likely to cramp up.

Build up cycling slowly. Don't go for a long ride the first time but slowly increase the number of kilometres. This is not only important for the back, it can also overload other parts of the body.

Do a little warm-up before cycling. Often, people jump on the bike straight from their office chair to cycle out the tension of the day. This leaves the muscles cold and can cause them to strain more quickly.

Get a strong core. Exercising the abdominal muscles will make sitting in one position for longer periods of time less stressful for your back. You will not only benefit from this while cycling, this can also help during work or other sports.