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

Lower back pain is one of the most common problems we see in Newcastle cyclists and triathletes. Hours spent in the saddle, aggressive aero positions, and weak links in the body often combine to create a nagging ache that makes long rides miserable. But here’s the good news: cycling back pain isn’t something you just have to “put up with.” With the right plan, it can be fixed.

Why Cyclists Get Lower Back Pain

Cycling places your spine in a forward-flexed posture for thousands of pedal strokes. That’s not a problem by itself — but when combined with weak or stiff areas, it often leads to pain.

Common causes include:

• Bike fit issues – a saddle that’s too high or low, or handlebars too far away, can force the back into strain.

• Weak glutes and core – if these aren’t supporting your position, the lower back does the work.

• Hip and hamstring tightness – limits movement, shifting load to the spine.

• Training overload – sudden increases in distance or intensity fatigue your support muscles.

The Mistakes Cyclists Make With Back Pain

A lot of riders try stretching or massage alone, but this often just provides short-term relief. The key mistake is not addressing strength and bike position together. Without both, the pain keeps coming back.

Our Physio Approach to Cycling Back Pain

At Up N Adam Performance Training & Physiotherapy in Newcastle, we combine bike fit analysis, VALD testing, and targeted rehab to fix the root cause.

Step 1: Assessment

• Full history of cycling loads, position, and symptoms.

• VALD ForceDecks and Dyno testing for glute + core endurance.

• On-bike fit review (saddle tilt, handlebar drop, reach) by inhouse CycleFit Physio Dean Waterman if deemed appropriate to your situation ( www.cyclefitphysio.com ).

Step 2: Relieve Pain & Improve Movement

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

• Mobility drills for hips, hamstrings, and thoracic spine.

• Glute activation & ride specific recruitment.

Step 3: Strength & Endurance Rebuild

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

• Glute strengthening (bridges, hip thrusts, single-leg progressions).

• Tailored exercise progressions for cycling posture.

Step 4: Return to Stronger Riding

• Gradual increase in ride volume and intensity.

• Ongoing strength program to keep the back resilient.

• Retesting with VALD to confirm improvements & progress strength program accordingly.

Book your Cycling Back Pain Physio Appointment today

FAQs – Cycling Back Pain

Is back pain common in cyclists?

Yes, it’s one of the top three issues we see in riders, alongside knee and neck/shoulder pain.

Do I need a new bike to fix my back pain?

Not necessarily. Most issues come from setup tweaks or strength deficits, not the bike itself.

Will core training really help?

Absolutely — better core + glute strength means less stress on the spine and more power on the bike.

How long before I notice improvement?

Many cyclists feel relief within 4–6 weeks once fit and strength are addressed.

Final Word

Back pain shouldn’t stop you enjoying the ride. With the right combination of bike fit, strength training, and physio treatment, you can get back to pain-free cycling — and perform better than ever.

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com