Key Takeaway:
- Butt hurts from biking is a common problem among cyclists—affecting both beginners and pros.
- The main causes include saddle design, bike fit, posture, clothing, and riding duration.
- Solutions include proper saddle adjustment, choosing the right cycling shorts, and getting a professional bike fit.
- Research shows up to 70% of cyclists experience cycling butt pain, but most cases can be prevented with the right setup and riding habits.
If your butt hurts from biking, you’re not alone—it’s one of the most frequent complaints among cyclists. While it isn’t always a serious injury, saddle soreness and glute discomfort can turn a fun ride into a painful one.
From poor posture to an ill-fitting saddle, there are many reasons for this discomfort—but also many ways to prevent it.
Why Your Butt Hurts From Biking (Common Causes)
There can be plenty of reasons why your butt hurts from biking. The following are common culprits and what steps you can take to prevent them:
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1. Extended Riding Time
Ride a bike for an extended period can make your butt very sore. This can be due to sitting too long on one spot and the angle of the seat and handlebars. If you’re a beginner cyclist, remember that your body needs time to adjust to riding.
While riding is an incredibly fun and rewarding experience, it can also be taxing on the body. For this reason, starting slowly and progressing gradually is important. Increase the duration of your rides over time, giving yourself plenty of rest days between cycling sessions to let your muscles recover and reduce soreness.
2. Poor Riding Style
If your riding style is incorrect, it can lead to butt hurts from biking. Although it may feel more comfortable and intuitive to balance on a bike with one’s hands rather than feet, many cyclists ride without their hands properly placed on the handlebars. Riding in this manner makes it much harder to stay balanced while riding.
For optimal safety and control, place both hands firmly around the handlebars! Find a comfortable sitting position that doesn’t involve straining your glutes and core muscles.
3. Wrong Cycling Garment
What do you wear when biking? You could wear the wrong cycling garments, resulting in soreness and discomfort. Choose your clothes with care.
Tip: Use moisture-wicking cycling shorts made of spandex or lycra. Avoid heavy fabrics. Learn how to wear cycling shorts properly for maximum comfort.
4. Wearing Underwear
Many cyclists make the mistake of wearing underwear when riding a bike. This can cause chafing and soreness in your butt area, especially on long rides.
Switching out your regular underwear with cycling shorts is the best way to prevent this. Cycling shorts offer maximum breathability and comfort, helping you enjoy a more comfortable ride.
Tip: Always wear cycling shorts without underwear. If you’re unsure, check out our guide: Cycling Bibs vs Shorts.
5. Saddle Positioning
Improper saddle positioning is one of the most common causes of butt hurts from biking. When your saddle is too high, it can strain your butt muscles and cause pain while riding.
Tip: Align your saddle with your hip bones while seated. Fine-tune height and tilt for comfort—or get a professional bike fitting.
6. Lack of Saddle Padding
Another cause of butt hurts from biking is a lack of saddle padding. A well-padded saddle will provide extra cushioning and support to help reduce the risk of aches and pains. Thin or narrow saddles can increase discomfort.
Tip: Choose a saddle with enough support for your sit bones. Explore our recommendations: Best Bike Seat for Women or Best Bike Seat for Overweight Riders.
Saddle Soreness: Debunking Misconceptions
Lots of misinformation out there exist about saddle soreness. Here’s what you can stop believing when it comes to saddle soreness:
A Wider Seat Is Always Better for Your Butt
Not necessarily! While a wider seat might provide more comfort, it may also be less aerodynamic and cause you to use more energy while riding.
Due to women’s wider hip structure, their seats are often crafted slightly wider than the average men’s seat. However, this doesn’t mean that every woman needs a wider seat. The best way to determine if you need a wider seat is to try it out and see how it feels.
Soft Saddles Are Always the Best Option
This isn’t necessarily true! Soft saddles are often associated with more comfort, but often fail to provide enough support for some riders. For optimal comfort, find a saddle that has the right combination of cushioning and support for your body.
Your Bike Needs to Fit Perfectly to Prevent Soreness
Although a properly fitted bike can help reduce the risk of soreness, it’s not always necessary. If you’re comfortable while riding, then you don’t need to worry about tweaking the fit of your bike.
Learn more: Why Are Bike Seats So Uncomfortable?.
Research Insights: Why Butt Hurts From Biking Is So Common
Research confirms that saddle discomfort is one of the most frequent cycling issues:
- A study of 71 road cyclists found 67% of recreational and 70% of competitive riders reported pain, with the buttocks/hips among the most common pain sites. Interestingly, pain and comfort often coexisted, showing that body positioning alone was not the sole predictor of pain (Bini & Hunter, 2023).
- Poor saddle fit increases pressure on the sit bones and soft tissue. Bike fitting aimed at optimizing hip joint function can significantly reduce discomfort (Wadsworth et al., 2019).
- Gluteus medius syndrome, a muscular condition causing pain in the hip and buttock area, has been linked to poor cycling technique. Altering technique with professional care, including chiropractic treatment, has been shown to help (Green, 1999).
In summary, butt pain while biking is often caused by a mix of overuse, poor fit, and muscle strain. Ensuring proper saddle design, posture, and professional fitting are proven ways to reduce the risk.
Other Tips To Alleviate Butt Pain When Cycling
Sometimes, you cannot help but ride your bike till your feet hurt. Other times, you already made the effort to take care of all the details but still have butt pain when cycling. If that’s the case, these tips below can help you stay comfortable on the saddle:
1. Take breaks often to stretch and move your body around. Riding for long periods can cause your muscles to become tense and tight, leading to pain.
2. Drink plenty of water throughout your ride. This allows you to stay hydrated and helps your muscles to function optimally.
3. Carry a cushion with you on longer rides and take regular breaks to sit on it for a few minutes. This will help your muscles to relax and reduce fatigue-related pain.
4. Invest in a good pair of cycling shorts with a thick chamois. The extra padding will provide cushioning and help reduce soreness in your glutes.
5. Avoid slouching or hunching your shoulders while riding. This can strain the muscles in your upper body and lead to discomfort.
6. Adjust the handlebar and seat heights correctly to maintain proper posture while cycling.
7. Get yourself a pannier bag and load it with your supplies. This will help free up your back and reduce strain on your body.
By following these simple tips and taking the necessary precautions, you can ensure that your butt stays pain-free while you enjoy your rides. Safe cycling!
Quick Causes & Fixes Table
| Cause | Why It Happens | Quick Fix |
|---|---|---|
| Long rides | Constant pressure on sit bones | Build up gradually, take breaks |
| Poor posture | Hunching, over-reliance on arms | Engage core, neutral spine |
| Wrong clothing | Underwear, seams, baggy shorts | Padded cycling shorts, no underwear |
| Saddle fit | Too narrow, too soft, bad angle | Measure sit bones, adjust or replace saddle |
| Bike fit | Saddle too high or low | Professional bike fitting |
FAQs: Butt Hurts From Biking
Is it normal for your butt to hurt after biking?
Yes. Most new cyclists experience saddle soreness. The body typically adapts within 2–3 weeks.
How long does butt pain last after cycling?
Usually a few hours to a couple of days. Persistent pain may require a different saddle or bike fit.
Do padded shorts really help with saddle soreness?
Yes. Padded cycling shorts reduce friction and cushion pressure points.
What’s the best saddle for butt pain?
One that matches your sit bone width and riding style. Try Best Bike Seat for Women or Best Bike Seat for Overweight.
Conclusion: Butt Hurts From Biking
If your butt hurts from biking, don’t ignore it—most cases can be fixed by adjusting your saddle, wearing proper shorts, and ensuring a professional bike fit. With the right setup and care, cycling becomes not only more enjoyable but also pain-free.
References
Bini, R. R., & Hunter, J. R. (2023). Pain and body position on the bicycle in competitive and recreational road cyclists: A retrospective study. Sports Biomechanics, 22(4), 522-535. https://doi.org/10.1080/14763141.2021.1942967
Wadsworth, D. J. S., et al. (2019). The role of a bike fit in cyclists with hip pain. PMCID: PMC6818133. https://pmc.ncbi.nlm.nih.gov/articles/PMC6818133/
Green, B. N. (1999). Effects of altering cycling technique on gluteus medius syndrome. Journal of manipulative and physiological therapeutics, 22(2), 108–113. https://pubmed.ncbi.nlm.nih.gov/10073627/
