Lower Back Pain Physio for Cyclists – Newcastle Experts in Bike Fit & Strength

 

At Up N Adam Performance Training & Physiotherapy in Newcastle, we help cyclists and triathletes overcome lower back pain on the bike. Long rides, aggressive positions, and weak links in the core and hips often trigger back pain that makes cycling uncomfortable — or even impossible.

Our team combines bike fit adjustments, physiotherapy, and objective strength testing to relieve pain, restore movement, and help you ride stronger.

Why Cyclists Get Lower Back Pain​

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Cycling places the spine in a forward-flexed posture for hours at a time. Pain often develops when:

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• Core endurance is weak.

• Saddle or handlebar position forces too much lumbar flexion.

• Hips are tight, shifting the load to the back.

• Glutes aren’t strong enough to share the workload.

• Training load spikes or poor recovery leads to fatigue.

 

Back pain is one of the most common reasons cyclists reduce or stop training — but it’s highly treatable.

Our Physio Approach to Cycling Back Pain

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Step 1: Comprehensive Assessment

• History of pain onset, training load, and riding position.

• Core and glute strength measured with VALD Dyno and ForceDecks.

• Bike fit review — saddle tilt, reach, and handlebar drop.
   

Step 2: Relieve Pain & Improve Mobility

• Hands-on physiotherapy (joint mobilisation, soft tissue, dry needling if indicated).

• Targeted mobility drills for hips, hamstrings, and thoracic spine.

• Adjustments to bike setup for immediate comfort.
   

Step 3: Strength & Core Endurance

• Core stability training (anti-rotation, planks, dynamic holds).

• Glute strengthening to reduce load on the back.

• Progressions tailored to cycling posture and demands.
   

Step 4: Return to Full Training

• Gradual progression back to longer rides.

• Ongoing strength program to keep your back resilient.

• Final retesting with VALD to confirm improvements.

Success Stories

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“Every long ride left my back aching. After fixing my core strength and bike setup, I can ride for hours pain-free.” – Andrew, Newcastle

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“Simple fit changes plus the strength plan at Up N Adam solved my back pain and actually improved my power.” – Kate, Hamilton

FAQs – Lower Back Pain in Cyclists
 

Is back pain common in cyclists?
Yes — it’s one of the most frequent cycling complaints, especially in longer rides and triathlon training.

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Do I need a new bike to fix my back pain?
Not necessarily. Often, small fit changes (saddle tilt, stem length) combined with strength training make a big difference.

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How long does it take to fix cycling back pain?
Most cyclists see improvement in 4–6 weeks with proper treatment and strength work.

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Can physio help me improve performance as well as reduce pain?
Yes — stronger core and glutes mean more efficient power transfer, better posture, and less fatigue.

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🔗 Related Reading

• Lower Back Pain in Cyclists – Why It Happens and How We Fix It

• Why Bike Fit Matters More Than You Think

• Cycling Physio Newcastle – Injury Treatment & Bike Fit Specialists

Don’t let back pain cut your rides short.
We’ll fix the cause and build resilience for pain-free cycling.