My upper back starts hurting after long times on the saddle. Does anyone have any tips on how to adjust my bike to achieve a more comfortable riding position?
by Wild-Badger2994
My upper back starts hurting after long times on the saddle. Does anyone have any tips on how to adjust my bike to achieve a more comfortable riding position?
by Wild-Badger2994
11 Comments
Stop shrugging your shoulders
Raise your bars.
A stem that is angled far more positive.
Assuming you have 90-100mm stem at +6 now try an 80mm +35! Bar will get mich higher and closer.
Usually, you’d want to show your leg at full extension. It does look like your saddle is a little low.
Upper back pain can just be core weakness. A core strength/Pilates program for a few weeks before tour could go a long way. Cycling is not a complete exercise, so you will have to do core work over the long term
I think I had the same problem. Keep shoulder, neck and trap mouscles relaxed and stretch them through the day with shrugs. You can do this even on the bike while riding.
Also, going to the gym helps a lot even on bike tours 🙂
I see lots of things here. What are you trying to do? Is this your normal riding position? How is the seat if you go down on the drops? The shoulder shrug comment is on point. Are the bars too wide? Seat height looks low to me. Maybe. A good position is one where you can ride in any spot in the bars and be comfortable. What happens when you ride without your hands on the handle bars? Did you move your position on the seat?
This bike looks hopelessly too long and/or low for you if I’m being honest. You’re reaching with locked arms and you’re not even on the hoods. I would try a stem that is shorter or is angled extremely upwards. If that doesn’t work, I’d get a new, shorter bike. It’s not worth the saved money to wreck your body by riding like this.
FWIW the seat height seems correct to me, although it’s impossible to say with certainty since your legs aren’t in the 6 o clock position.
Your bike is to small
Don’t ask people here, go to a bike shop and ask there. They have both you and the bike available and people that are actually trained in adjusting a proper bike fit.
You can use a shorter and angled stem which will put the cockpit closer and at a higher position. Also you can buy a shorter reach handlebar like Deda Gera which will make the hoods closer to you. Like others said the frame looks a little bit small for you. If it’s possible I would go one size bigger and still use a shorter and angled stem as a bigger size frame comes with a longer reach.
Get a proper bike fit. Everything about this looks off. how tall are you and what size bike are you riding?