Even professional riders can suffer from back pain. Regina Stiefl, a world-class downhill female rider, recalls: “Every early spring when I ramp up my training and ride frequently, my lower back always hurts.”
Beginners on mountain bikes often experience severe back pain after their first trip: intense stabbing pain in the neck and upper back, as well as discomfort in the lumbar spine. “Is mountain biking fun? Is it healthy?” Beginners often shake their heads in doubt. Over 50% of riders complain about lower back pain. Dr. Edward Shang, a fitness expert at Mountain Bike magazine and an experienced rider, states: “Back pain and muscle tension in the shoulders and neck are the top complaints among cyclists.” At least over 50% of cyclists report issues with lower back pain. However, in most cases, this pain can be avoided. There are two methods that benefit the back, says Shang: “The correct saddle position and daily stretching exercises can have amazing effects.”
Back pain, like a dropped chain, is entirely preventable. By finding the right saddle posture, frame height, top tube length, and other factors that suit your body type and riding style, you can prevent back pain. For those who already have back pain, the stretching exercises introduced below can help with treatment.
Getting the saddle posture right should be a priority when buying a bike. Many professional retailers often miss the point—they ask customers: “Are you a sporty or casual rider? Do you really ride hard, or do you just want to relax like on a Dutch bike?” Faced with such questions, every customer will say they want to ride like an athlete. Yet many mistakenly believe that leaning the upper body forward and downward is the athletic posture. In fact, this posture originated in the early days of mountain biking and is now considered completely outdated. A flat, “athletic” upper body posture is not a good riding position. In fact, even among professional cross-country riders, this so-called athletic posture has fallen out of favor. Rune Hoydahl, a Norwegian rider who has won multiple World Cup titles, explains: “Even among racers, the flat upper body posture is no longer popular. World Cup races are tough and can last up to three hours—it’s easier to get through them with a more moderate upper body lean. It also allows unrestricted breathing for the lungs and diaphragm.” Downhill rider Regina Stiefl learned firsthand about the serious impact of poor posture: “In the past, when I rode a road bike, it felt like hell. But when I ride downhill in an upright position, I’ve never had back pain.”
If you hop on a bike with a very high saddle and long top tube without any preparation, almost everyone will suffer from back pain. Just think about how the muscles react while cycling: the weight of the rider’s upper body and head must be supported by the hands and arms. The muscles in the head and neck endure heavy strain due to prolonged static support work. A forward-leaning upper body shifts the body’s center of gravity forward, forcing the muscles to bear even more weight. Especially the shoulder blade muscles can become overloaded after hours of support work.
Additionally, every tree root and pothole encountered on the bike path creates impact forces, adding extra strain on the muscles beyond their support role. For untrained muscles, this is the hardest task—especially for beginners.
To effectively train the relevant muscle groups, you must start gradually, giving the muscles time to adapt to their new positions on the bike. This way, the muscles will quickly adjust to the new type of load. Additional stretching and weight training can accelerate this process (female rider Regina Stiefl has benefited from this as well). The important thing is: weight training should only be done under the guidance of a professional trainer, as any incorrect movement can lead to injury.
Of course, there are many other causes of severe back pain, such as poor posture, improper office chairs, etc. In cases of back pain, doctors must determine what impact cycling will have on the back. Usually, orthopedic specialists consider swimming and cycling as beneficial to the back. “If the doctor approves, a full-suspension bike is the best choice,” Dr. Shang suggests for those whose back pain doesn’t stem from grip issues. “The rear shock absorber can reduce the impact that would otherwise be exerted on the lumbar vertebrae.”
Experts agree: mountain biking is healthy. The issue lies only in adjusting the frame height and top tube length. As long as you find the correct riding posture and consistently do muscle relaxation exercises, you don’t need to avoid paths full of tree roots.
Tip 1: The Correct Sitting Posture – A Posture That Cherishes Your Back
For beginners and leisure riders who just want to relax on a bike, the ideal saddle position is: a shorter top tube; minimal difference in height between the saddle and handlebars. Riders with back problems should also choose this posture because it reduces the strain on the back muscles. With regular training, the handlebar height can be lowered. But be cautious: any change must be adapted to gradually. Even a half-centimeter difference can have a significant impact.
For trained riders whose back muscles have adapted to the demands of cycling, trying a more forward-leaning posture is advisable. A longer top tube forces the upper body to stretch forward, shifting the body’s center of gravity forward and increasing the burden on the shoulder muscles. A larger height difference between the saddle and handlebars also pushes the upper body downward, adding strain to the back muscles. This posture is not suitable for beginners or those with back problems. For road racers, this posture helps reduce wind resistance.
Tip 2: Stretching Exercises
Shoulder Rotation Exercise
Ideal warm-up before every outing or daily training session: stand with feet hip-width apart, use one arm to swing forward and rotate the shoulder. This relaxes the shoulder muscles and improves blood flow throughout the back. Rest the other hand lightly on the hip.