Over 23 million cyclists in the United State alone develop some type of overuse injury in their lifetime, with lower back pain being the most frequent. But what about indoor cycling? Can a peloton bike cause back pain?
In general, a peloton can cause back pain due to muscular fatigue after a prolonged flexed position. During the cycling classes, the body adapts to various positions to maintain optimal force, cadence, and efficiency. Over time, the lumbar spine flexion can lead to muscle tension.
Lower back pain from riding peloton is often something you can fix almost immediately, however you need to know where is the cause of the problem. Keep reading if you wanna know how to find the cause and learn what you can do to prevent it from happening again.
Is Peloton Bad For Your Back?
In general, the peloton is not bad for your back, as long as you match the class duration to your fitness level, and your bike has the correct setup of a saddle. People who have poor core strength and ride for too long (or too intense) can overload the muscles, cause muscle fatigue and develop trigger points.
Let’s have a look at the most common reasons why a peloton bike can hurt your lower back.
#1 Core strength and stability
That usually happens with people who are new to cycling and they want to get their results as fast as possible. Instead of starting slowly, and spend extra time on developing core strength, they dive straight into the hardest and longest rides.
The core muscle’s job is to maintain your stability while riding the bike. There is a lot of hip and knee flexion during the rides that cause your pelvis to move laterally. This movement is firing up several lower back and core musculature to maintain an efficient position.
Now watch this.
People who rarely train their core muscles and jump on the peloton bike to burn as many calories as possible will likely exhaust all those core muscles that help to laterally stabilize the trunk. Not only that.
Core muscle fatigue can lead to altered cycling biomechanics, which might increase the risk of injury. This means when you get tired, the body starts bouncing side to side and fails to maintain a stable position.
In the study done by Abt, et al. 2007, a group of 15 cyclists conducted two exhaustive cycling protocol tests (going all out) with and without prior core workout.
The first test was done after the strenuous core workout that led to muscle fatigue. This way the researchers could assess how exhausted core muscles affect the body biomechanics, position, and ability to maintain good posture during the ride.
The second test was done without the core workout. Here the cyclists had full energy and their muscles weren’t already tired before even the test started.
In the table below you can see how having exhausted core muscles affect the stability of the knees, hips, and ankles. A higher degree in the joint motion corresponds to lower stability and poor balance.
|With core workout||Without core workout|
|Frontal plane knee motion||23.3 degrees||15.1 degrees|
|Sagittal plane knee motion||79.3 degrees||69.9 degrees|
|Sagittal plane ankle motion||43.0 degrees||29.0 degrees|
As you can see, prolonged cycling with fatigued core muscles (whenever that’s weak core or physically exhausted) leads to a more unstable position, higher body compensation, and increased risk of injury.
Why strong core is important for the lower back? A strong core is important because high core stability and muscle endurance allow for greater alignment of the body during the ride. People who spend time off the bike to strengthen their core muscles can maintain a good position even for an extended duration of time.
Also, please remember that incorrect position and weak core muscles can lead to extensive lumbar flexion, which can then result in sciatica pain.
I’ve already written an article about the peloton for sciatica, which I suggest you have a look.
#2 Seat position
Another, and probably the most common reason why people develop lower back pain is due to incorrect seat position. Seat position will dictate how much your hips will rock to fully perform the pedal stroke.
A fascinating study done by Salai, et al. 1999 showed that a 10° to 15° change in the saddle eliminated lower back pain in 29 of 40 cyclists of the time of 6 months. This means just a slight difference in the saddle will have a massive impact on the biomechanics of the body.
This also means that incidence of back pain while doing peloton class can be significantly reduced simply by appropriate adjustment of the seat and the angle of the saddle.
Why does my back hurt when using a peloton? In general, your back hurt when using the peloton likely because of the inappropriate seat position and saddle angle. Having a seat too high, too low, too far back, or even too close to the handlebar will place the back in either flexed or compressed position.
Seat is too high
If the seat is too high this means your foot can struggle to reach the bottom of the stroke, the pelvis drops down on one side and then immediately rock to the other side. This motion from side to side puts an enormous amount of pressure on the stabilizing muscles.
Seat is too far back
If the seat is too far back this will force your leg to reach further and cause the pelvis to rock side to side. Also, having a seat too far back force the lumbar spine to be in the prolonged flex position, which leads to overactivation of back extensors and muscle tension.
Learn more: Check out my article “best peloton classes for beginners” to learn more about the best peloton classes to get you started
Lower Back Pain After Peloton Ride
There are several reasons why you may experience lower back pain after a peloton ride. Apart from the already mentioned seat position and weak core stability, it can also be a restriction in the hip range of motion.
People who cannot reach full hip flexion at the top of the pedal stroke will cause the body to compensate and force the pelvis to tilt.
One easy way to help you determine how stable are your hips during the ride is to record yourself on the camera as you ride.
- Set up the phone or camera on the tripod and place it behind you. Placing camera on the side won’t give you clear indication of your pelvis lateral movement. On the other hand, recording yourself from the back will allow you to see excatly how does your hips move.
- Ask someone to stand behind you and record how you ride. This is alternative if you don’t have an tripod. However, the person may fatigue holding the camera so you may not get the compete footage.
- Set up the camera settings for 60 fps or slow motion. Slow motion will allow you to get a more precise view. If the footage is too fast it may not show all the details.
- Select a class that is long in duration. This will help you determinite your biomechanics. If your hips rock side ot side only after 30 minutes you have a clear indication that your core muscles get fatique. On the other hand, if you see your hips rock immediatly, this may indicate incorrect seat positiion.
- Be natural. Don’t think about your recording. To find the cause you need to perform the class as you normally would. So don’t try to think about keeping position as stable as possible.
- Wear tight clothes. Wearing clothes that are close to the skin will help to see better movement patterns. Wearing a baggy tshirt or pants may hide the actual pelvis movement.
NOTE: Your pelvis and hips will always rock in some way or another. The thing you can do that will move the needle the most is strengthen your core muscles (more on that soon).
Mid Back Pain After Peloton
One of the reasons why you may have mid-back pain after a peloton ride is the handlebar position. Having the handlebar too short or too high can contribute to putting the lumbar spine and its soft tissue under constant load.
This leads to an increase in the curvature in the mid and lower spine, which will translate into muscle tension.
Handlebar too high/seat to close
Having a handlebar too high or a seat too close to the handlebar will force us to adapt more upright torso position. While this may seem like a good solution, over time this will add more compression on the spine and fatigue mid-back muscles.
Handlebar too low
Having a handlebar too low puts a lot of pressure on the mid and upper back. This correlates with having a seat too high. It will force you to reach too far down and overly extend the back, keeping the lumbar spine overly flexed position and fatigue mid-back muscles.
Here you can see a comprehensive tutorial on how to adjust your bike.
Upper Back Pain After Peloton
If you have upper back pain or neck pain after the peloton ride this means your handlebar is too far away (or your seat is too far back). When your seat depth is too far back, it will force your arms to reach further and create a kink in your neck. This can fatigue muscles in the shoulder region and compensate with your neck.
The ideal distance between your seat and the handlebar is the length between your elbow to your fingers. Here is how you can adjust your seat to eliminate upper back pain.
- Place the elbow at the nose of the seat
- Push the seat forward until your fingertips reach to the handle bar
- Make sure to secure the seat position by tighten the adjustmenst bar
Peloton App Workouts For Back Pain
Once you have an idea why your back hurts after the peloton ride, and you know the correct seat position, now let me show you the best classes you can do to strengthen your core muscles.
Strengthing your core is your number one priority because it will keep your trunk and spine in a more stable position, reduce pressure and minimize back pain.
Peloton has over 15 programs that teach week by week how to strengthen their body, improve flexibility, or even run a marathon.
#1 Peloton Strong Core Strong Body
One of the core programs is called strong core strong body by Irene Schultz. This is a 4-week bodyweight program that is purely designed for a cyclist to strengthen their core, improve performance and reduce back pain.
This program is beginner-friendly, with 6 classes each week that run between 5 to 15 minutes. All classes id focused only on working your abdominals and back muscles.
#2 Crush Your Core
Crush your core is a 4-week program with pre-scheduled classes, all focused on working the strength and endurance of abdominal muscles. 6 sessions per week that last 5 to 15 minutes all designed to work various muscle groups that help your performance and minimize lower back pain.
Learn more: Click here to read about “peloton rides that make you cry“
Doing peloton rides every day is a great way to lose weight and get into shape. However, if you spend too much time on the bike in an inefficient position, your back can start to hurt.
A simple solution for this complex problem is getting your saddle in the optimal position. This will help to minimize muscle tension right off the gate.
The second option that will work long term is to focus more effort on your core strength by doing pilates or yoga. Alternatively, you can use some of the peloton core workouts that involve pre-made training plans.