How To Avoid Back Pain While Riding Bike

Riding a motorcycle is an exhilarating experience that brings about a sense of freedom and adventure. But even seasoned riders need to ensure a comfortable journey with the appropriate riding gear and accessories. However, on long road trips, it is common for riders to experience muscle fatigue, stiffness and aches, especially when they have to navigate heavy traffic and poor road conditions. Two-wheeler riders often want to know how to avoid back pain while riding a bike, and measures to ensure a hassle-free journey.

In this blog, we will look at some practical strategies to help you avoid back pain while driving two wheeler to enhance the riding experience.

Have a look at this interesting article on how to maintain your bike properly.

How to Avoid Back Pain While Riding Bike – Understanding the Causes

Bikes can take a toll on your back if you are not mindful of the factors that can lead to discomfort. Here are some common issues that contribute to back pain on the open road to help you uncover those buzzkills on road trips.

The first thing you should address is riding posture. Slouching over the handlebars places excessive strain on your back and spine, leading to discomfort, stiff muscles and aching joints. Maintain an upright riding position and distribute your body weight evenly over the motorcycle or scooter seat. This will effectively reduce strain on the back and arms.

Seat height and fit should align with your body’s dimensions. A narrow seat will put pressure on your tailbone and cause you to constantly adjust towards a comfortable position. If the seat is too high, you may strain to reach the handlebars and your feet could be placed awkwardly on foot pegs. Invest some time in adjusting these elements to suit your preferred riding posture.

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Two-wheelers are infamous for causing a lot of vibrations because of the engine’s placement just below the rider. Constant exposure to vibrations from the road and vehicle can lead to muscle fatigue and soreness. Ensure that your bike’s suspension is in good working order, tyres are maintained at the right pressure and handlebars contain vibration-dampening grips.

Long journeys without adequate breaks in between can strain muscles, even on experienced riders. Endurance bikers usually have a strict exercise regime, core muscle strengthening, and stretching to provide better support on a bike. This can help combat muscle fatigue and back pain.

By understanding this common causes, you are one step closer to learning how to avoid back pain while driving two wheeler.

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Genuine Royal Enfield Accessories Genuine Royal Enfield Accessories

Tips on How to Avoid Back Pain While Riding a Motorcycle

The key tip to preventing back pain while riding a bike is to ensure that your motorcycle or scooter fits you properly.

Bike Fit And Adjustments

Seat height is the deciding factor. Your feet should comfortably reach the ground, and rest on foot pegs without any discomfort. Avoid riding a bike on which you have to tip-toe to reach the ground causing your back to overcompensate for the balance. On the other hand, a low seat may cause your knees to be bent excessively which leads to lower back pain due to bike riding.

Handlebars should be within easy reach, allowing the rider to maintain a relaxed position. Adjust the handlebar to promote the natural alignment of your arms, shoulders and wrists. Pressure on your shoulders could lead to upper back pain from bike riding.

Footpegs should allow your feet to rest comfortably for a relaxed position and proper weight distribution. If foot pegs cannot be adjusted, try sitting in a position that doesn’t strain your legs.

Riding Posture and Ergonomics

The right riding posture minimises stress on your back and maximises comfort on long rides.

Sit upright and engage your core muscles to support your spine and maintain a balanced riding position. Relax your shoulders and arms so that you can make quick reactions to situations on the road. This will prevent back pain and give you better control.

Grip the handlebars firmly but without unnecessary force. Ensure that you are sitting such that your weight is distributed evenly over the seat to avoid pressure on the tailbone.

A good riding posture and bike ergonomics will have you on your way to a pain-free ride. If speed is your thing, you may want to read about the fastest bikes in the world in 2023. Electric bikes are the future of motorcycling. Read about the world’s fastest and most exciting electric bikes here.

Defend Against Back Pain While Riding: Strengthen Core Muscles

Core muscles are the pillar of support for your spine, providing stability and reducing strain on the lower back. Strong abdominal and oblique muscles reduce the load on your back so that you can maintain proper posture on the motorcycle.


Yoga and pilates focus on core strength and flexibility, while planks and iron man exercise routines target abdominal muscles to build a solid foundation. Back muscles play a crucial role in supporting spine curvature. Exercises such as pull-ups, rowing and deadlifting can target these important muscle groups. Start with light weights and progress to heavier weights as your strength improves.

Supportive Riding Gear

Some riding jackets include integrated back support and stability for your spine. Targeted ergonomic designs alleviate stress on your back while riding. There are also riding back belts or braces that provide lumbar support to reduce strain on the lower back. Prevention is the key when it comes to back pain on a motorcycle.  

Take Regular Breaks On Long Rides

Frequent breaks allow you to stretch and relax muscles, which reduces the risks of back pain. Take a few minutes to walk around and flex your shoulders and back. The increased blood circulation has a calming effect on stiff muscles and releases tension. Try reaching your arms overhead and bending sideways for maximum benefits. This is a good time for a drink of water or snack to re-energise as well. Dehydration can cause muscle cramps which can be a nightmare while riding.

Manage Existing Pain While Riding

If you have a pre-existing condition, it is important to consult with your healthcare professional before riding a bike. Don’t attempt to ride if it aggravates your back pain. Consider buying a scooter or moped which has better ergonomics and is lighter to manoeuvre. Gearless scooters and bikes can provide relief from constant clutch and gear shifting. Seats can be fitted with extra cushions to alleviate discomfort and for added support. Invest in soft handlebar grips and comfortable riding boots to ease your journeys.

Bike accessories

If you like taking long road trips on your motorcycle, you might be interested in this article about how to improve bike mileage.

You also might want to understand the differences between 2-stroke and 4-stroke motorcycles before making your next bike purchase.


In this comprehensive blog on how to avoid back pain while riding, we have addressed the key points to keep you comfortable on your motorcycle or scooter. By understanding the underlying causes of back pain, two-wheeler ergonomics, proper posture and exercise to strengthen core muscles, you are equipped with valuable tips and strategies for a pain-free riding experience.

In addition, supportive riding gear and taking frequent breaks can help you effectively manage sore muscles. This advice will go a long way in improving your comfort and safety on the road so that you can enjoy every moment of your journeys.

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If you want to unlock the secrets to a smooth drive in your car, have a look at this guide to avoid back pain while driving. To know about the best accessories online, you should read this post on the Top 10 accessories to buy for a new car.

Read this awesome comparison of the Royal Enfield Interceptor 650 vs Duke 390, to understand the difference between a cruiser and an adventure bike.

Interceptor 650 Accessories

Frequently Asked Questions

Q1. How Can One Avoid Lower Back Pain When Riding a Bike?

Ans. Ensure a proper riding posture with a relaxed seating position. Sit upright while riding your bike and engage core muscles to support your back naturally. It is important to take frequent breaks and stretch to avoid stiffness and soreness. Above all, look for signs of discomfort and take preventive measures before it worsens.

Q2. Is It Ok to Bike Ride With Back Pain?

Ans. Riding a bike with back pain may worsen the condition and could lead to further injury. Consult a therapist to ensure that you don’t have an underlying health issue. Consider using a back brace or belt and avoid long rides that could put excessive strain on back muscles.

Q3. Which Bike Avoids Back Pain?

Ans. Cruisers and touring bikes have a relaxed riding position that is well suited for comfortable rides over long distances. Even regular street bikes have a neutral riding position that doesn’t put pressure on sensitive areas of your body, such as the neck arms and back. Avoid racing bikes as they cause the rider to lean forward in an uncomfortable position.

Q4. How Can I Ride My Bike Without Pain?

Ans. If you are the kind of biker that takes long road trips, then you should get the right accessories to stay comfortable on the road. Invest in a touring seat that gives you more room to adjust yourself and balance your weight. Modify handlebars and foot pegs for an ergonomic riding position.

Q5. How Do You Get Rid of Back Pain?

Ans. Try yoga and stretching exercises to alleviate the discomfort caused by back pain. Improved blood circulation to the back and shoulders can ease lower and upper back pain naturally. Push-ups, pull-ups and weight lifting strengthen core muscles for a pain-free ride.

Q6. What is the Best Bike Riding Position for Bad Back?

Ans. It is best to sit upright with your back supported to maintain the natural curvature of the spine. Avoid slouching over the handlebars or placing your feet in a cramped position on the foot pegs. Move around in the seat to adjust and balance your body weight appropriately.

Q7. Which Bike Position is Best?

Ans. The best position is upright or slightly leaning back so that there is no pressure on the spine. Stay away from bikes that require you to lean forward excessively. They may look sporty, but it’s not the best option to reduce back pain.

Q8. What is Proper Bike Posture?

Ans. Hips should make a 90-degree angle with legs, and knees should make a 90-degree angle with feet. Slight variations to this riding posture are ok, but keep muscles relaxed and avoid gripping the handlebars too tightly.

Q9. Does Biking Strengthen Your Back?

Ans. Riding a motorcycle or scooter can contribute to stronger back muscles to a certain extent. Over long distances, your back muscles are engaged to maintain a proper posture as you stabilise yourself in the riding seat. However, you will need focused exercise to provide significant strength to your back muscles, as riding alone will not be sufficient.

Q10. How Do You Heal Lower Back Pain Fast?

Ans. The best remedy is to rest so that the muscles can heal and recover. After the pain subsides in a few days, you can try light stretches to get the muscles flexible again. Avoid lifting heavy objects or riding your motorcycle the first week. Apply a hot or cold pack to the affected area in case of swelling or stiffness.

Q11. Which Exercise Bike Is Best For Lower Back Pain?

Ans. The best exercises for lower back pain isolate the muscles of the hip and stomach, which are known as the core muscles. Try leg raises, sit-ups, ironman sets, plank and weight lifting. If you are unable to perform gym training, then yoga is a good alternative to improve flexibility and blood circulation of sore muscles.

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