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Why Do My Sit Bones Hurt When Cycling?

If you’re riding your bike and feel uncomfortable, it might be because your sit bones aren’t properly positioned on the saddle. Having proper support for your sit bones is essential for a comfortable ride. Our product will help you find the perfect position for your sit bones so you can enjoy biking again.

Why Do Sit Bones Matter When Cycling?

The sit bones, also known as the ischial tuberosities, are two large, flat bones that make up the back part of the pelvis. They’re located at the bottom of the pelvis, just below the hip joints. The sit bones help in a number of ways like:

-They support your weight when you’re sitting down and help to distribute your body weight evenly.

– They help you to straighten your legs and raise your knees up to the chest area.

-They also help to prevent injuries like back problems, knee injuries, and even muscle strains.

-They work together with other muscles in your calf to provide resistance when you pedal.

The Five Causes of Sit Bones Pain When Cycling

For many cyclists, sit-bones pain is a common occurrence. While the pain can vary in intensity, it is often debilitating and can prevent cyclists from enjoying their rides. They are likely to experience pain and discomfort—even numbness—after just a few miles in the saddle.

There are several potential causes of sit bones pain when cycling, and understanding these causes can help cyclists find relief.

  1. If the saddle is too narrow or too hard, it can put pressure on your sit bones and cause pain. The ideal width for a saddle is about 4 inches, but some people need a wider saddle. If you do not have a wide enough saddle, your sit bones will bear most of your weight and can become painful.
  1. The rider is not properly positioned on the saddle. If you’re riding in an aggressive position (like racing or mountain biking), you may start to feel pain in your sit bones from sitting in an unnatural position for extended periods of time.
  1. Improper bike fit is another important factor. Your saddle should be at the right height so that your legs can extend fully when pedaling. If it’s too low, you’ll put more pressure on your sit bones. Additionally, if the saddle is too far forward or back, it can also lead to discomfort in the sit bones area.
  1. Incorrect cycling techniques can also contribute to sit bones pain. When cyclists pedal with their hips tilted forward, they put more pressure on their sit bones. This can cause the sit bones to rub against the saddle, which can lead to pain and discomfort. To avoid this, cyclists should make sure that they keep their hips level while pedaling.
  1. Sitting on a hard surface for long periods of time can also cause sit bone pain. In fact, sitting in the same position for more than 30 minutes can cause pain and stiffness in the spine. This can cause the muscles and ligaments around your sit bones to become overworked and sore. Just make sure to take breaks and stretch often while cycling.

How To Sit Correctly On A Bike Saddle?

Sitting correctly on a bike saddle is one of the most important things you can do to avoid sit bone pain. If you’re not sitting correctly, chances are your pelvis and lower back will be misaligned and your hips will be too far forward. This can cause you to experience pain in the butt and lower back, as well as cause other problems such as hamstring tightness. You may also find that your knees feel strained when you’re riding on the saddle at an angle or when the seat is too high or low.

The problem is that many people don’t know how to sit correctly on a bike saddle. The issue is that the right way to sit is different for everyone. But there are some general guidelines that will help you make sure you’re doing it right:

  • Don’t sit with your back too straight; make sure it’s slightly curved, like a slant board.
  • Keep your butt low and slightly forward.
  • Make sure your legs are comfortable and relaxed.

The best way to determine if you are in an incorrect saddle position is to try out different positions and see which one relieves the most pain. You can also check the fit of your saddle by measuring the distance from the middle of the seat post to the center of your sacrum. If you experience significant pain when sitting in any given position, then it is likely that you are sitting too low on your saddle.

How To Avoid Sit Bones Sore Before Cycling?

When cycling, it is important to avoid putting too much pressure on your sit bones. This can cause pain and discomfort. Fortunately, there are a number of ways to ensure that your sit bones are properly supported while cycling:

1) Make sure your bike seat is the right size and shape for you. The nose of the saddle should be level with the ground, and the saddle should be centered on the seat post. This will help distribute the pressure more evenly over your body and reduce the risk of pain in your sit bones.

2) Find a position that is comfortable for you. For road bikes, the saddle should be level with the handlebars, or slightly higher. For mountain bikes, the saddle should be lower than the handlebars to give you more control over rough terrain. Keep in mind that your position on the saddle will change depending on the terrain. When riding uphill, for example, you’ll likely want to shift forward slightly so that you can maintain power through your pedaling stroke.

3) Use a gel seat cover or cushion. A gel seat cover can help to absorb some of the shocks that are experienced while riding on a bicycle. This can reduce the amount of pressure that is placed on the sit bones, and make for a more comfortable experience.

4) Wear padded cycling shorts. Padded cycling shorts help to protect your sit bones from impact and pressure while you’re riding. They also provide support and stability, which can improve your ride quality.

How Long Does It Take For Sit Bones To Get Used To Cycling?

The first time you try cycling, it may feel a little strange having to use your sit bones. After all, this is something most of us are used to doing when we’re sitting down. But over time, your sit bones will get used to the new motion and you’ll start feeling more comfortable on your bike.

When people start cycling for the first time, they may experience pain in their sit bones. This is because the cycling motion stretches and pulls on the connective tissues and muscles that support the sit bones. According to a study, it takes 4-7 days for the sit bones to adapt to cycling.

If you’re new to cycling, start with short rides at first and gradually work your way up in length and intensity. Most people find that after about two weeks of cycling regularly, the pain in their sit bones will subside. However, if you experience persistent discomfort even after adjusting your cycling position and intensity level, it may be a sign that you need to see a doctor for an evaluation of your underlying health issue.

How To Relieve Sit Bone Pain From Cycling?

Many cyclists experience this pain, especially when they first start cycling. Here are some tips to help ease the pain:

  • Massage your sit bones regularly. This will help them heal faster and reduce the inflammation that is causing pain. Apply pressure using your fingers, using a circular, back-and-forth, or up-and-down movements for about 30 seconds each time.
  • Take ibuprofen after the ride. Ibuprofen will help reduce the inflammation and pain that can result from cycling with a sore sit bone. The pain can vary depending on the severity of the injury, so please consult a health professional if you are experiencing severe discomfort while cycling.
  • Try using ice packs on the affected areas after you’ve been sitting for extended periods of time (for example: when you’re commuting or watching TV at home). Place the pack in the area for 10-15 minutes, 3 times a day. You can also make a compress using cold water and some baking soda. Apply this to the area as needed.

Finally, if all else fails, see a doctor about the pain you’re experiencing. There may be something wrong that needs to be fixed, such as a fracture or stress fracture in your sit bone.


In conclusion, cycling can be a great way to get exercise and improve your overall health, but it’s important to be aware of any potential injuries and take precautions to prevent them. If you experience any pain or discomfort while cycling, speak with a healthcare professional about what you can do to alleviate the issue. You should also consider switching seats if the seat you are using does not provide enough support for your hips and legs. If this is the case, then it may be necessary for you to purchase a new bike seat or adjust the height of your existing one so that it provides more support for your body’s natural curve.