How To Relieve Sit Bone Pain From Cycling (Easy Tips)

The sit bone is a bone that’s located in the pelvis and serves as a connection point for muscles. These bones are responsible for providing support to the body while sitting, which can sometimes cause pain if they are compressed while riding.

The good news is that there are many things you can do to avoid the pain in your seat and make cycling more comfortable!

What to Do About Sit Bone Pain While Riding Your Bike

Sure! Here’s a single column takeaway table based on the titles you provided earlier:

How to relieve sit bone pain from cycling easy tips
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Adjust The Saddle Angle

If your saddle is too high, you’ll increase the pressure on your sit bones and potentially cause more pain. The ideal seat height will be when your leg is almost straight when pedaling but not fully extended so that it’s not overworked.

Check out this helpful video (video link) if you want to learn more about how to adjust a road bike’s seat height correctly!

 If you are experiencing soreness from cycling, try using a chamois cream. This lubricant can help to reduce friction and discomfort on the skin. Learn more about how to alleviate soreness with our guide on treating a sore bum from cycling.

Buy A New Saddle

If you’ve tried to fix the problem by changing your saddle and still aren’t getting relief, it’s time to buy a new one. 

When buying a new saddle, be sure to get one that is the right shape and size for your body. A saddle that is too wide will put pressure on your sit bones, making for an uncomfortable ride.

Adjust The Saddle Height

Your seat height should be adjusted based on your leg length, which is the distance from your crotch to the floor when you’re pedaling. 

If your saddle is too high, you will have more pressure on the soft tissue between your sit bones than if it were lower. 

Too low and there will be more pressure on them themselves (this can also result in knee pain). The best option is to find a compromise where you have enough space between yourself and the top tube of your bike so that when standing up peddling there isn’t any unnecessary strain put directly onto those sensitive bones. 

One way to improve your cycling speed is to incorporate interval training into your routine. Try increasing your effort for short bursts of time, alternating with periods of recovery. Learn more about how to get faster at cycling with our easy tips in our article on improving cycling speed.

Relax Your Muscles

To prevent the tension that could lead to pain, consider these steps before you ride:

Stretch! By stretching your muscles, you’ll improve circulation which will help them relax. Foam rolling is especially beneficial for cyclists because it can help loosen tight spots and accelerate recovery. You can also try yoga or some stretching exercises to keep your muscles loose while riding.

Practice good posture and ergonomics when sitting on the bike seat. This will prevent unnecessary strain on your backside and reduce pressure on your sit bones. If possible, get off the saddle every once in a while to stretch those thighs!

Try Different Positions On The Saddle

If you’re experiencing sit bone pain, try changing your position on the saddle.

You can:

  • sit further back on your saddle and see if that helps
  • try a different saddle with more padding or support. A wider one might be better for you.
  • move around while riding so that you don’t put too much pressure on just one part of your body at a time

One way to improve your cycling speed is to incorporate interval training into your routine. Try increasing your effort for short bursts of time, alternating with periods of recovery. Learn more about how to get faster at cycling with our easy tips in our article on improving cycling speed.

Consider A Suspension Seatpost

Suspension seatposts provide a more comfortable ride than traditional rigid ones, as they absorb shock and vibration. 

This can help reduce pain in your sit bones by reducing the amount of energy transferred to your body. However, they are heavier than rigid seatposts and require regular maintenance to keep them working properly.

Check The Saddle Width And Set Up

The saddle should be at a height that is comfortable for you. If it’s too high or too low, it can cause pain in your sit bones (the bones on which you rest).

The saddle should also be positioned so that the nose of your seat is directly under your center of gravity (where most of your weight typically rests). This will help ensure that all of your weight isn’t focused in one area of your body, which can lead to irritation and discomfort over time.

Engaging your glutes while cycling can help to reduce pressure on the sit bones. Try squeezing your glutes as you pedal, focusing on using these muscles to power your movement. Learn more about how to activate your glutes with our expert tips in our article on glute activation while cycling.

Improve Your Riding Style

How to relieve sit bone pain from cycling:

Improve your riding style. It’s tempting to veer off the road and cycle on sidewalks, but this is not only illegal—it can also cause injury. 

As with any form of exercise, it’s important to ride in a straight line as much as possible. Avoid braking while riding uphill and accelerating while riding downhill. 

Also avoid shifting gears while riding uphill or downhill (that includes when you’re coasting). Shifting gears while coasting is especially bad for cyclists because it throws your body weight forward or back, which causes the pressure on your sit bones to change abruptly and uncomfortably.

Wear Padded Shorts Or Underpants And Change Them Regularly!

One thing you can do to prevent chafing is to wear padded shorts or underpants. These are great for preventing chafing, but they have a downside: they trap heat in your crotch area and make you sweat more. 

This can turn into a vicious cycle where you’re wearing more padded shorts to prevent chafing, which makes you sweat even more and exacerbate the problem.

So here’s my advice: use padded shorts for as long as possible until it becomes unbearable! Then change up your kit and go back out with just normal underwear (or none at all). 

When the next night comes along and things are still too hot down there, try taking off another layer of clothing (like socks!). 

Keep doing this until whatever is causing the problem has been resolved. Get creative! If these tips don’t work…well then maybe consider getting a different saddle so that all those vibrations from riding aren’t focused on one spot anymore!

Indoor cycling is a great way to burn fat and lose weight. Incorporate interval training and high-intensity workouts into your routine, and track your progress with a fitness tracker. Learn more about how to lose belly fat with indoor cycling in our easy tips article on losing weight through indoor cycling.

Use Chamois Cream To Ease Chafing Between Your Legs

Chamois cream, or saddle cream, is a lubricant that reduces chafing between your legs. It’s also known as chamois butter and bike seat cream. 

The name “chamois” comes from the animal of the same name which has a particularly thick skin to protect it from harsh environments.

Chamois creams can be purchased at any bike shop and are typically made with beeswax, lanolin, zinc oxide (commonly used in diaper rash ointments), vitamin E oil, petroleum jelly and other ingredients depending on what additional moisturizing benefits you want for your skin. 

These products need to be applied 30 minutes before riding or sweating will break down their effectiveness

Eat Smaller Meals And Stop Eating 2-3 Hours Before Riding

If you’re having problems with sit bone pain, there are a few things to consider when planning your pre-ride meal.

Eat smaller meals and stop eating 2-3 hours before riding. Try to avoid eating within two to three hours of an intense ride, as this can cause indigestion, cramps, and bloating which in turn can lead to saddle discomfort.

Don’t eat too much at one time. Excessive amounts of food eaten at once can make the stomach feel full and uncomfortable while on the bike, causing nausea or cramping when pedaling hard over longer distances. 

If possible try spreading out your caloric intake across several small meals throughout the day instead of having just one large meal closer to when you’ll be riding so that it’s easier for your body digest as you go along

Ticks can be a major nuisance during outdoor activities like hiking and cycling. To avoid tick bites, wear long pants and sleeves, use insect repellent, and stay on designated trails. Learn more about how to avoid ticks while hiking with our tips and experiences article on avoiding ticks on outdoor activities.

Keep Hydrated And Avoid Caffeine

In order to avoid sitting bone pain, you also need to be sure that your bike fits properly and that you’re not overdoing it. That means taking care of your body with a proper diet, plenty of water and exercise.

Most importantly, avoid caffeine and alcohol. These can dehydrate you and make the problem worse by causing cramping in the muscles surrounding the sit bones. 

As for food… well, steer clear of sugary drinks like soda or fruit juice (they’ll only make things worse). 

And carbonated beverages aren’t great either because they don’t offer much nutritional value; they’re just empty calories so stay away!

Here’s a table based on the semantic of keeping hydrated and avoiding caffeine:

Title: Importance of Staying Hydrated and Avoiding Caffeine

Reduced Risk of DehydrationStaying hydrated is crucial for reducing the risk of dehydration, which can lead to fatigue, dizziness, and muscle cramps. Maintaining proper hydration levels can also help prevent sit bone pain during cycling.
Improved Physical PerformanceProper hydration can help keep the body functioning optimally during physical activity. Avoiding caffeine can also prevent dehydration, which can negatively impact performance.
Decreased Risk of InjuryAdequate hydration can help maintain joint lubrication and prevent injury. By staying hydrated and avoiding caffeine, you can reduce the risk of potential injuries while cycling.
Increased EnduranceStaying hydrated is crucial for maintaining endurance during physical activity. Avoiding caffeine can also help reduce the risk of fatigue, which can lead to a reduction in endurance.
Enhanced RecoveryProper hydration and avoidance of caffeine can help improve recovery time and reduce inflammation, allowing for faster healing after cycling.

Avoid Alcohol For Atleast 24 Hours Before A Ride

Alcohol can affect your ability to perform physically, so it’s best to avoid drinking alcohol for at least 24 hours before a ride. 

Alcohol is a diuretic, which means that it makes you urinate more frequently. This causes dehydration and may lead to cramping or other health problems while cycling. 

Excessive drinking can also make you lose focus on the road ahead, impairing your judgment and causing accidents. 

If you are planning on riding after consuming alcohol, try not to drink too much; one glass of wine or beer with dinner should be sufficient enough for most people who are not used to consuming large amounts of liquor (such as those who have never consumed an entire fifth of vodka before).

Here’s a table based on the semantic of avoiding alcohol for at least 24 hours before a ride:

Title: Benefits of Avoiding Alcohol Before a Ride

Improved Physical PerformanceAlcohol can adversely affect hand-eye coordination, reaction times, and balance, which can all impact a cyclist’s performance. Avoiding alcohol for at least 24 hours before a ride can lead to better physical performance.
Increased HydrationAlcohol is a diuretic and can lead to dehydration, which is detrimental to physical performance. By avoiding alcohol before a ride, cyclists can ensure they are well-hydrated for optimal performance.
Reduced Risk of AccidentAlcohol consumption can affect a cyclist’s judgment and reaction times and increase the risk of accidents on the road. Avoiding alcohol before a ride can reduce this risk and promote safer cycling practices.
Improved Recovery TimeAlcohol consumption can impair muscle recovery and exacerbate post-ride fatigue. By abstaining from alcohol for at least 24 hours before a ride, cyclists can improve their recovery times and reduce overall fatigue.


We hope that by now you have a better understanding of how to relieve sit bone pain from cycling. 

Remember, there are no quick fixes when it comes to cycling injuries but if you feel like your pain is getting worse and not better after following these steps then its time to see a doctor or physiotherapist.

Here’s the Further Reading section in H2, with brief descriptions of each URL:

Further Reading

All About Sit Bone Pain: Potential Causes and Tips for Relief: This article provides an in-depth look at sit bone pain, including its potential causes and ways to relieve it.

How to Relieve Sit Bone Pain from Cycling: This article provides tips specific to relieving sit bone pain from cycling, as well as information about bike fit to prevent future pain.

Are You Sitting Comfortably?: This article from British Cycling provides an overview of the importance of proper saddle fit and positioning for preventing sit bone pain.

Here are five FAQ questions and answers for the H2 FAQs section:


What is sit bone pain?

Sit bone pain, also called ischial tuberosity pain, is discomfort or pain in the bony protrusions at the bottom of the pelvis (known as the ischial tuberosities) that occurs from sitting on a hard surface or saddle for an extended period of time.

What causes sit bone pain when cycling?

Sit bone pain when cycling can be caused by a variety of factors, such as improper bike fit, lack of conditioning or training, and poor cycling posture.

How can I relieve sit bone pain from cycling?

Relieving sit bone pain from cycling can involve adjusting your saddle position or type, wearing padded bike shorts, and taking regular breaks to stretch or stand up while cycling.

How long does sit bone pain last?

The duration of sit bone pain can vary depending on its severity and the steps taken to address its underlying cause. In some cases, it may subside within a few hours, while in others it may persist for several days or weeks.

When should I see a doctor for sit bone pain?

If sit bone pain is severe or persists despite efforts to address its underlying cause, it may be wise to see a doctor or physical therapist. They can help identify any underlying conditions or provide additional treatment options.