More and more people are turning to cycling for shorter distances in their daily lives, as it is a convenient, affordable and healthy way to get around. It also helps to reduce society’s CO₂ emissions and to protect the environment. But an uncomfortable bike seat or sitting position can cause problems, and therefore it’s not so uncommon that the bum hurts after cycling.
In this article, we look at the possible causes of sore bums from cycling and reveal how you can ensure a comfortable ride, with a few helpful tips. Then you can wave goodbye to miles of discomfort from bike seat chafing and other causes.
What Kind of Pain Can Be Caused by Cycling?
In most cases, cycling is a very healthy way to cover short or medium distances comfortably. Thanks to their environmentally friendly motor, modern pedelecs and e-bikes can increase the distance considerably without leaving you gasping for breath.
But sitting on a bike for long periods often causes pain in the buttocks. Likewise, inner thigh muscle pain can occur after prolonged cycling. Heavier people in particular frequently suffer from sit bone pain after cycling, especially if the bike seat is too hard.
This may sound pretty terrible at first, but we would like to emphasise that these are exceptional cases. The majority of all cyclists experience absolutely no problems, particularly for shorter distances, going about their everyday lives. It is possible that the bum hurts after cycling long distances, but this is mainly due to the strain of the long tour.
Causes of a Sore Bum After Cycling
There can be numerous causes that promote sore or bruised bums from cycling long distances. Whether this is due to the wrong saddle, an awkward sitting position or simply a lack of exercise, here are some factors you should definitely be aware of.
- Wrong saddle: If the bike seat is unsuitable and thus uncomfortable, this can promote pain. Ideally, the saddle should fit your body and meet your personal requirements in terms of comfort and firmness.
- Unfavourable seating position: Some riders choose a riding position that increases the pressure on the buttocks. The seat height plays a particularly important role; it should be neither too low nor too high.
- Lack of variety: Quite often the bum hurts after cycling, if you are sitting in the same position for a long time. You’ll find that if you change your sitting position once in a while, you’ll reduce the strain on your buttocks.
- Lack of practice: You never forget how to ride a bike, but practice does make perfect. If you literally want to go from nought to sixty, you may overstrain your muscles and buttocks.
- Wrong clothing: Even clothing can play a part, but generally only on very long rides or tours. Comfortable or professional cycling shorts can quickly remedy any bike seat chafing. Furthermore, professional cyclists in particular should be aware that even a bad choice of underwear, and a lack of hygiene or proper care of the private parts can also contribute to bike seat discomfort. However, for the normal, everyday use of a bicycle or e-bike, this should not present an issue.
How to Find a Bike Saddle That Doesn’t Hurt
A comfortable saddle can alleviate many of the common ailments, but an unsuitable bicycle saddle hurts even on short rides. That’s why it’s vital to choose the right saddle to minimise pressure and friction. Make sure you select a saddle that fits perfectly and supports your buttocks and your riding style. In principle, narrow saddles are best suited for road bikes with an active riding position. The more upright you sit, the wider the bike seat can be to better distribute your weight. But there is no fixed basic rule to follow – ultimately, the shape of the saddle has to suit you personally.
The hardness is another factor, if you want to avoid that your bum hurts after cycling. Many people find a soft saddle with foam most comfortable, but the padding should not be too soft; otherwise your buttocks will not be properly supported and will sink in. Eventually, this can obstruct the blood supply and cause numbness, and then, even the softest bicycle seat will hurt. So, it’s advisable to test the saddle extensively beforehand.
Remedy for a Sore Bum and Muscle Pain After Cycling
If you do experience a sore bum after cycling, there are some practical measures you can take for quick relief. First of all, you should take a break to reduce the load. Cycling works the muscles in your buttocks and legs, and sitting for long periods of time puts pressure on your buttocks and bones. So, it’s best to take a break until the pain goes away.
You can even use special buttock creams to help your skin regenerate. This is particularly useful for abrasions, which passionate touring riders quite frequently suffer from. Even comfortable trousers can start to chafe on long tours – but this is not normally a risk on your average, everyday ride.
5 Tips to Ensure That Your Bum Doesn’t Hurt After Cycling
Finally, we would like to give you a few practical tips to improve your cycling experience. These will help you to ride long distances comfortably without any discomfort.
1. Choose a Comfortable Saddle.
An incorrect saddle and pain go hand in hand, so we would like to drive home this point again. Select a saddle that suits your needs and allows you to sit comfortably. It can be a little softer, but your buttocks should never sink in. Now you should be able to master even long rides without any problems.
2. Set the Seat Height Correctly
The seat height is also essential to stop your bum from hurting on long rides. For example, if the saddle is set too low, the pressure on your buttocks will increase. On the other hand, a seat that is too high causes issues when pedalling because your pelvis slides back and forth on the saddle and this creates friction. Make sure your leg is comfortably extended to determine the correct height.
3. Change Your Position Occasionally on Long Rides
If you stay in the same position for half an hour or even longer, you are not giving your tissues an opportunity to relieve strain. Therefore, it’s crucial to change your position from time to time; for example, when mastering an ascent, it’s worth riding out of the saddle. Naturally, you can always take a short break and dismount completely, if you are not trying to break the next speed record.
4. Practice Makes Perfect
If you are untrained, it’s not uncommon that your muscles and bum hurt after cycling. The body is not used to the sudden high strain, and the result is sore muscles in the whole buttock area. It’s better to take it a little more slowly at first until your muscles have adapted. Afterwards, keep at it to improve your fitness levels and avoid pain.
5. Professionals Rely on the Right Preparation
The last tip is mainly for enthusiastic touring riders who want to get the absolute maximum out of their e-bike. Professional cycling shorts can reduce friction and thus avoid a sore bum. Many even go commando to minimise pressure points and chafing. For this very reason, intimate care can also play a part because in the long run, hair will chafe just as much as seams will.
The Bottom Line
Cycling is a comfortable, healthy and practical way to get around, but long rides can cause various problems. An uncomfortable saddle, the wrong sitting position or not varying your sitting position every now and again, can result in the fact that the bum hurts after cycling. But if you follow our practical tips, you should be able to effortlessly master even the longest distances.
However, this also requires a suitable bike: with a modern Ampler bike, long distances are no concern. Our ergonomic saddle and a comfortable sitting position help you create optimal conditions for a pain-free ride. A low e-bike weight also ensures a high level of riding comfort and good handling.
You can test ride our bikes and saddles and convince yourself of the high quality. Naturally, you are completely free to opt for a different saddle.
