After knee pain, an aching back is the second most common complaint on the bike. Here too, the cause is rarely the back itself — almost always it's the riding position, especially the interplay between saddle height, saddle tilt and cockpit (handlebar height & stem length). The location of the pain narrows the cause down considerably.
| Pain location | Typical cause | First step |
|---|---|---|
| Lower back | Reach too long or handlebar too low → flat back angle, lumbar spine takes over the support work | Check handlebar height/stem, add spacers |
| Between the shoulder blades | Stem too long, arms fully extended, neck permanently overextended | Try a shorter stem, vary hand position |
| Neck | Handlebar too low (too much drop) combined with limited mobility/core strength | Reduce drop, lift your gaze regularly |
| Diffuse, builds up over the ride | Saddle too high → pelvis rocks side to side while pedalling, rounded back as compensation | Check saddle height |
Set up your phone to the side, film 5 crank revolutions — the analysis calculates hip angle and back angle and shows whether your pelvis stays stable while pedalling or rocks. That way you see objectively whether your cockpit is too long, too low, or just right, instead of guessing by feel.
Start your free video self-check now →Riding position is the lever with the biggest effect — but it's no substitute for core stability. Two to three short core sessions per week (plank, bird dog, side plank) noticeably reduce the load on the spine and make your position more tolerant on long rides.