This post contains information on what causes middle back pain in cyclists, plus structured stretches and strength workouts to help you end the pain. Because after all, we all want to be out of pain and back on our bikes as soon as possible. Be sure to read to the end of the post for extra tips to avoid middle back pain.
You may have noticed that a lot of my posts lately have been about various aches, pains, and injuries. I have always been prone to injury, and the older I get, the worse it seems to get. Mrs. Average Joe Cyclist always says it’s because I overdo things, but I am pretty sure it’s usually because I just need a new bike. Anyway, I have consulted a lot of physiotherapists, doctors, and a chiropractor. And I have done a lot of research. I have learned a lot about how to deal with my various ailments, and I want to share what I have learned with you. In the case of middle back pain in cyclists, I have found the stretches and exercises in this post to be remarkably helpful.
If you’re a cyclist, you know the joy of the open road—or the joy of cycling with your favorite app on an indoor trainer session. But what happens when that joy is interrupted by nagging middle back pain? Whether you’re putting in long miles on your bike or spending extra time on a stationary trainer, back stiffness and discomfort can creep in. And that can lead to pain both on and off the bike. In my experience, it’s even more common when using an indoor trainer.
The good news? A simple routine of stretches and strengthening exercises can help relieve and prevent middle back pain, keeping you in the saddle longer and pain-free.
Middle Back Pain in Cyclists – What Causes It?
I really love Zwifting. And Rouvy too. But the problem is that being on a bike naturally encourages rounded shoulders and a forward-leaning position, putting extra strain on the thoracic spine (mid-back)Cycling posture naturally encourages rounded shoulders and a forward-leaning position, putting extra strain on the thoracic spine (mid-back). If you ride long distances or spend a lot of time in aero or aggressive positions, your mid-back muscles can become tight and fatigued. A lack of mobility in the upper back can also force the lower back and neck to compensate, leading to discomfort.
To counteract this, we need a balanced approach that includes:
- Daily mobility work to improve flexibility. In their excellent book on Strength and Conditioning for Cyclists, Phil Burt and Martin Evans explain that flexibility/mobility is part of the essential foundation for pain-free cycling. It’s no good developing the perfect pedaling technique, if your foundation includes an immobile back and hips.
- Post-ride stretches to release tension and stretch out those tight and contracted muscles.
- Strength exercises to build endurance and support posture, so that our bodies can withstand hours on a bike.
- Other strategies, which are detailed in the tips at the end of this post.
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Daily Stretches for Cyclists
Hold each stretch for 20 to 30 seconds, repeat 2 to 3 times per side.
Cat-Cow Stretch (10 reps) – On hands and knees, arch your back (cow), then round it (cat). Great for keeping the spine mobile. Take it slow and easy, making sure you gently carry the stretch as far as possible in each direction.
Cat-Cow StretchChild’s Pose – Sit back on your heels, reach arms forward, and stretch through the mid-back. Only go as far as you can. This is a movement in which I am always reminded of how limited my own flexibility is.
Child’s PoseThoracic Extension (10 reps) – Sit in a chair, hands behind head, lean back slightly over the top of the chair. Helps reverse cycling posture. You can do this one, and the next one, anytime of the day. If you’re at a desk all day, try setting a timer to remind you to do them several times a day. This stretch in particular just feels so good.
Thoracic extension while seated in a chairSeated Torso Twist – Cross one leg over the other and gently twist toward the bent knee. This is a great post-ride stretch.
Seated torso twistChest Opener Stretch in Doorway – Stand in a doorway, hands on the frame, and gently lean forward to open your chest.
The doorway chest opener stretch is a good counter-balance to the many hours we spend bent forward over our handlebarsPost-Ride Stretches for Mid-Back Relief
After a ride, focus on these targeted stretches to release tension from prolonged cycling posture.
Chest Opener Stretch in Doorway (hold for 20 sec) –Stand in a doorway, hands on the frame, and gently lean forward to open your chest. See photo above.
Thread the Needle Stretch – Start on hands and knees. Reach your right arm under your left arm, allowing your shoulder and head to rest on the floor. Keeps your upper back flexible and pain-free.
Standing Lat Stretch – Reach both arms overhead, grab your right wrist with your left hand, and gently pull while leaning to the left. Stretches the upper back and sides.
Standing Lat StretchSeated Forward Fold – Sit with legs straight, back flat, and hinge from the hips to reach forward. Focus on lengthening your spine instead of rounding your back.
Foam Rolling (Thoracic Spine & Lats) – Lie on a foam roller placed perpendicular to your spine at mid-back level. Support your head with your hands and gently roll up and down. For the lats, lie on your side with the roller under your armpit and roll slowly along your ribs.
Strength Routine for Cyclists (2 to 3 times per week)
A strong mid-back supports better posture, reducing the strain from long rides. Perform 2–3 sets of 10–15 reps per exercise.
- Reverse Flys (Dumbbells or Bands) – Bend slightly forward, lift arms to the side, squeezing shoulder blades.
- Rows (Wide Grip Variation, Dumbbells, or Bands) – Pull weights toward your chest with palms facing down, targeting mid-back muscles.
- Superman Hold (3 x 10-sec hold) – Lie face down, lift chest, arms, and legs slightly off the ground, hold, then lower.
- Thoracic Bridge (10 reps) – Sit on the floor, knees bent, push hips up while keeping arms extended behind you.
- Wall Angels (10 reps) – Stand against a wall, move arms up and down like a snow angel while keeping your lower back flat.
- Plank Variations (Hold for 30 sec per variation). For example: Forearm Plank – Keep your body straight, elbows under shoulders. High Plank – Same as forearm plank but on extended arms. Shoulder Tap Plank – From high plank, tap opposite shoulder while keeping hips stable. Side Plank – Support yourself on one forearm, stacking your feet.
- Scapular Retractions (10 reps, 2 sets). To do this, stand or sit tall, and squeeze your shoulder blades together without shrugging. Hold for 4 seconds, then release.
Final Tips for Middle Back Pain in Cyclists
- Listen to your body. If pain improves within 1 to 2 weeks, it’s likely a muscle imbalance or overuse issue. If not, further adjustments may be needed.
- Check your bike fit. Poor saddle position or bar reach can lead to extra strain on your back. As with most cycling ailments, the first thing to check is whether your saddle is correctly positioned. See our post, How to Find the Right Height and Setback for Your Bike Saddle. Also check that your bike is the right size! See our Complete Bike Frame Size Guide – Bike Frame Measurement and Size Charts.
- Take short breaks. If you’re on an indoor trainer, get off the bike and stretch mid-session to avoid excessive stiffness.
- Prioritize recovery. Don’t ignore your back pain—stretch, strengthen, and keep yourself riding pain-free.
- If possible, bring in other therapies, such as hot tubs and masseurs.
- Consider doing cross-training to balance your muscle development. Yoga and swimming are both excellent complements to cycling.
- If all of this fails, think about seeing a doctor, physiotherapist, or chiropractor. Or all three, which is what I eventually did.
Good luck with this, and with getting back on your bike, pain-free. Got your own mid-back relief strategies? Drop them in the comments and share your experience!
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Cornelius says
In my experience, foam rollers are the bomb. They really get those muscles unknotted.
Mikey D says
I’m with you, AJC. Most problems in life can be solved with a new bike.
Average Joe Cyclist says
Ha, ha! You’re a man after my own heart!