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How to Prevent a Sore Tailbone When Cycling

by
author image Kay Ireland
Kay Ireland specializes in health, fitness and lifestyle topics. She is a support worker in the neonatal intensive care and antepartum units of her local hospital and recently became a certified group fitness instructor.
How to Prevent a Sore Tailbone When Cycling
How to Prevent a Sore Tailbone When Cycling Photo Credit Kimberly Nedrow/Demand Media

If a long bike ride is quite literally a pain in the rear, your bike seat may be to blame. Excess pressure on the tailbone, which is usually caused by a lack of support or poor distribution of weight, can leave you with a sore coccyx after a ride. By making a few small adjustments to your bike, you can go for longer rides more comfortably.

Seat Tilt and Height

How to Prevent a Sore Tailbone When Cycling
Photo Credit Kimberly Nedrow/Demand Media

If your seat pushes your pelvis too far forward or backward, it could shift your balance and increase the pressure on your tailbone. Your seat should be parallel to the ground, so check to make sure it's not tilted. You can also check the seat height -- a seat that's too low could cause tailbone pain as well. If you plan on cycling a lot, it may be a good idea to have your bike professionally fitted at a cycle shop to ensure the most comfort for longer rides.

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Seat Types

How to Prevent a Sore Tailbone When Cycling
Photo Credit Kimberly Nedrow/Demand Media

While it might seem like a highly cushioned seat is the best bet for a sore tailbone, over-padding your saddle could do more harm than good by upsetting your balance and displacing pressure, warns Road Bike Riders. Instead, look for a seat that supports your sit bones evenly so there's less pressure on the tailbone. A seat that features gel contours or is wider may also be more comfortable for a sensitive tailbone.

Cycling Gear

How to Prevent a Sore Tailbone When Cycling
Photo Credit Kimberly Nedrow/Demand Media

Your cycling gear can help you protect your tailbone for less pain. By investing in a pair of cycle shorts that offer a padded chamois, you can do away with inner leg chafing and help pad your tailbone for a more comfortable ride. You may need to try a variety of bike shorts to find the pair that works best for you.

Training and Position

How to Prevent a Sore Tailbone When Cycling
Photo Credit Kimberly Nedrow/Demand Media

SpineUniverse warns that tailbone pain -- known clinically as coccydynia -- can be cause by repetitive actions like cycling. If you're new to cycling, altering your training and rides to account for your sore tailbone can help decrease pain and could also help you build up strength in your tailbone over time. Shorter rides may be more appropriate when you're getting started. By training and increasing ride lengths slowly, you may experience less pain.

While riding, try standing up in your pedals when your tailbone feels sore or you have a numb rear. The short break can help increase blood flow to your bottom, which can help reduce pain, suggests Spine-Health.com.

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References

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