Category: Spine Pain | Author: Stefano Sinicropi | Date: February 10, 2026
Cycling is oftentimes an activity that we recommend to patients with certain types of spinal issues. After all, cycling is an incredibly low-impact form of exercise that can be sought out by individuals in almost all walks of life. However, like any form of exercise, steps must be taken to reduce your risk of developing a new or worsening injury. In today’s blog, we take a closer look at some of the steps you can take to reduce your risk of suffering a spine injury while pursuing a cycling regimen.
Preventing Back Pain While Biking
Although you won’t experience the stress of repetitive impact on a bicycle like you would if you went running, cycling isn’t exactly the perfect activity for those who want to be mindful of their spine health. Performed correctly, cycling can help to strengthen your spine and your whole body, but it can lead to injuries if performed without foresight. Here’s what we recommend if you want to begin or build on a cycling routine.
- Be Professionally Fitted – When it comes to a bicycle, one size doesn’t fit all. Even two people of the same height may need to have their seat position adjusted given their leg length and natural seated position, so don’t assume any bicycle you purchase is already at the correct position for riding. It’s wise to take it into a bike shop where a professional can help fit your seat to your body and your preferences. Ideally, this is done at a shop that can take measurements when you’re stationary on your bicycle and when you’re at performance speed so that they can ensure a correct fit. Studies have shown that professional bike fitting can significantly reduce low back pain and discomfort in cyclists.
- Stretch – It’s wise to stretch before any workout or athletic activity, and cycling is no different. Give yourself a couple of minutes to stretch prior to activity so that the muscles and ligaments you’ll use the most during your ride are ready for the stress that’s to come.
- Cross Train – Core strength is key to protecting your spine during a long bike ride, and you should work to improve your core muscles when you’re not riding. Pursue a workout that targets and strengthens your core muscles a couple of times a week so that your core muscles can help support your spine during your next bike ride.
- Gradually Increase Your Speed Or Distance – Gradually work to increase your speed or your distance over time so as not to overstress your spine or your body. If you’re training for a triathlon or want to go on a long bike ride in the countryside on vacation, slowly build up your cycling distance in the lead up to these events. Pushing yourself too hard too quickly is a recipe for back and body injuries while cycling.
- Move Around A Little While Cycling – Try not to hold the exact same position for extended stretches when cycling. Shifting your position over the course of your ride can reduce static stress on your spine. Similar to how we recommend not sitting in the same position on the couch for an extended period, cycling in the same position can be hard on your back. Stand up, scoot back or find little ways to shift the stress on your spine a couple of times an hour when riding.
Keep these tips in mind and be sure to connect with a spine specialist in the event you suffer new or chronic back pain that is tied to cycling. For more information, or for help with a different type of back injury, reach out to Dr. Sinicropi and the team at Midwest Spine & Brain Institute today at (651) 430-3800.
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