The wind blows, the landscape flies by – but many people are familiar with the problem: after just a short time, the saddle becomes uncomfortable, your bottom starts to hurt and your cycling trip turns into torture. There are many reasons for this – from the wrong sitting position to unsuitable saddles. Find out here why your bottom hurts when cycling, how you can avoid discomfort and which measures really help.

Possible causes of buttock pain when cycling

There are many reasons why your buttocks might hurt when cycling. Often, an unsuitable saddle is the culprit, but an incorrect sitting position or lack of cycling experience can also cause discomfort. You should definitely pay attention to the following factors:

An unsuitable bike saddle

A common cause of discomfort is an ill-fitting saddle. If it is too hard, too soft or not suited to your anatomy, this can lead to pressure points or friction. The wrong width can also affect nerves and blood vessels in the seat area.

Incorrect sitting position

If the saddle is too high or too low, or the handlebars are in an awkward position, this can strain your sitting posture. A poor position increases the strain on your buttocks and causes pain when cycling. You should adjust your bike correctly, especially for longer rides.

Unsuitable clothing

Missing or incorrect padding in cycling shorts, as well as uncomfortable seams or friction from cotton clothing, can cause skin irritation and pressure points. Write a packing list for your bike tour so you don’t forget any clothing or other essentials.

Too long rides without breaks

Especially on longer rides, the constant pressure on the buttocks should not be underestimated. Riding for hours without changing position or taking breaks puts permanent strain on the seat area.

Remedies for buttock pain after cycling

If your buttocks already hurt after cycling, targeted measures can help to relieve the pain. Cooling compresses, soothing ointments with panthenol or zinc, and a sitz bath with chamomile can calm irritated skin. It is also important to allow your body to rest – breaks and days off from cycling support regeneration. If you have regular problems, you should have your saddle and sitting position checked by a professional.

Buttocks hurt when cycling – five tips for prevention

A pleasant cycling experience starts with the right preparation and the right equipment. These five tips will help keep your bottom pain-free, even on longer rides:

Choose the right saddle

A suitable saddle is essential. It should be neither too soft nor too hard and should provide optimal support for your sit bones. This is the only way to ensure comfortable cycling for hours on end.

Adjust the seat height correctly

If the saddle is too low or too high, this will cause unnecessary friction and pressure. Make sure your legs are straight when the pedals are at their lowest point – this takes the pressure off your pelvis and buttocks.

Change position regularly

Avoid sitting in the same position for long periods of time. Small movements, short standing breaks or even pauses in between promote blood circulation and reduce pressure points.

Build up slowly and train

Beginners in particular should give their bodies time to adjust. Start with shorter distances to allow your muscles to get used to the strain and prevent pain.

Use the right equipment

High-quality cycling shorts with padding significantly reduce friction. Many experienced cyclists do not wear underwear to avoid skin irritation. Good intimate hygiene also helps to ensure a comfortable ride.

Prepared for longer tours – without sore bottoms when cycling

Good preparation is crucial, especially for longer bike tours, to avoid discomfort such as sore bottoms when cycling. Here are some steps to consider before your bike tour:

• Route planning: Choose routes that match your fitness level and offer plenty of opportunities to take breaks. This will help you avoid overexertion and enjoy the ride.
• Bike check: Check your saddle, tyres, brakes and lights before every long ride. An ergonomically adjusted saddle is the best remedy for seating problems.
• Accommodation: If you are travelling for several days, choose your stages carefully and book suitable accommodation in advance – this reduces stress and allows you to recover properly.
• Luggage transport: If possible, use a luggage transport service to take the strain off your back and bottom. Good cycling shorts and chamois cream are also standard items in your luggage.

Info: With RAD+REISEN, you benefit from pre-booked accommodation, a 7-day service hotline, luggage transport and an informative briefing at the start of your trip. You also have the option of hiring state-of-the-art bikes from us to make your tour as enjoyable and hassle-free as possible.

Prevent pain when cycling – with the right planning

Buttock pain when cycling is one of the most common complaints among cyclists. However, in many cases, this can be easily avoided. An ergonomically fitting saddle, the correct sitting position and the right clothing play a key role in riding comfort. Conscious tour planning with regular breaks and changes of movement can also effectively prevent pressure points and irritation. This not only keeps cycling pain-free, but also makes it a healthy and enjoyable activity in the long term.

 

FAQs – Buttock pain on the bike

What to do if your buttocks hurt when cycling?

Check your seating position, saddle and clothing. An ergonomically fitting saddle and well-padded cycling shorts can significantly reduce pressure. Regular breaks and small changes of position during the ride also relieve pressure on the buttocks.

Is a gel saddle better for buttock pain when cycling?

Gel saddles are soft but often only suitable for short rides. For longer tours, firmer, ergonomically shaped saddles are often more comfortable.

Why does my bum sometimes hurt later after cycling?

Bum pain often occurs with a delay because muscle soreness or pressure irritation only becomes noticeable after exercise and during rest periods. Inexperienced cyclists in particular often only feel the effects hours later.