Why Do I Feel Bum Pain?

Bum pain or the proper term for it, 'Saddle Soreness', happens to most cyclist and it can be very painful that you give up cycling totally. (yes we have heard many of our customers gave up cycling because of this!)

Cycling is a fantastic way to stay fit, explore new places, and enjoy the outdoors, but many cyclists, whether beginners or seasoned riders, often experience a common discomfort: bum pain. This seemingly universal issue can turn an enjoyable ride into an unpleasant ordeal. So, why does it happen, and what can you do about it? Let’s dive into the causes and solutions for this problem.

Understanding Bum Pain in Cycling

1. Pressure and Friction
   Cycling involves prolonged contact between your sit bones (ischial tuberosities) and the saddle. The pressure from your body weight, combined with the repetitive motion of pedaling, can create friction, leading to soreness and discomfort. Improperly fitted saddles or inadequate padding can exacerbate this issue.

2. Incorrect Saddle Fit
   A poorly fitted saddle is a leading cause of bum pain. If the saddle is too narrow, too wide, or the wrong shape for your anatomy, it can create uneven pressure points, resulting in pain. Saddle height, tilt, and position also play a role; an improper setup can cause you to sit awkwardly, increasing discomfort.

3. Lack of Padded Cycling Apparel
   Wearing regular shorts or pants while cycling can increase friction and reduce comfort. Specialized cycling shorts with padded chamois are designed to cushion your sit bones and reduce chafing, making them a must-have for longer rides.

4. Prolonged Sitting
   Spending long hours in the saddle without breaks can strain your bum and lower back. Even experienced cyclists can feel discomfort if they don’t take regular breaks to stand up and stretch.

5. Poor Bike Fit
   A bike that’s not tailored to your body dimensions can force you into an awkward riding position. This can lead to uneven weight distribution and added pressure on your bum, causing pain over time.

6. Skin Irritation and Saddle Sores
   Chafing from friction or moisture buildup can lead to saddle sores—painful, inflamed spots or even small boils on the skin. These are common among cyclists who ride frequently without proper preventative measures.

7. Weak Core Muscles
   Your core plays a vital role in stabilizing your body on the bike. Weak core muscles can lead to over-reliance on the saddle for support, increasing pressure and pain in your bum.

How to Prevent and Alleviate Bum Pain

1. Choose the Right Saddle
   Finding a saddle that fits your body type and riding style is crucial. Many bike shops offer saddle fitting services or even allow you to test saddles before buying. Look for a saddle that supports your sit bones and reduces pressure on soft tissues.

2. Invest in Quality Cycling Apparel
   Padded cycling shorts or tights with a well-designed chamois can significantly reduce friction and provide extra cushioning. Make sure the shorts fit snugly but not too tight.

3. Optimize Your Bike Fit
   Getting a professional bike fit can make a world of difference. Adjustments to saddle height, tilt, and position, as well as handlebar reach and height, can improve your riding posture and distribute weight more evenly.

4. Practice Good Riding Habits

   • Stand up on the pedals occasionally to relieve pressure.
   • Shift your position on the saddle during rides to avoid prolonged pressure on one area.
   • Take breaks during long rides to stretch and allow your body to recover.

5. Build Core Strength
   Incorporate core-strengthening exercises like planks, bridges, and yoga into your routine. A stronger core can help you maintain a stable posture and reduce the load on your saddle.

6. Use Anti-Chafing Cream
   Applying a chamois cream before riding can minimize friction and prevent saddle sores. Look for creams specifically designed for cyclists.

7. Pay Attention to Pain Signals
   Persistent or severe pain shouldn’t be ignored. If bum pain continues despite adjustments, consult a professional bike fitter or a healthcare provider to rule out underlying issues.

When to Seek Help

While most bum pain is temporary and manageable with proper adjustments, it’s essential to seek professional advice if:

• The pain persists or worsens despite corrective measures.
• You experience numbness or tingling in your groin or legs.
• Saddle sores become infected or don’t heal with basic care.

Conclusion

Bum pain is a common issue among cyclists, but it’s not one you have to endure indefinitely. By understanding the causes and implementing the right solutions, you can enjoy more comfortable rides and focus on the joys of cycling. Whether it’s investing in better gear, optimizing your bike fit, or strengthening your body, small changes can lead to big improvements. After all, cycling should be about freedom, adventure, and fun—not pain.