Is Cycling Good For Sacroiliac Joint Pain: 7 Precautions & 5 Benefits

7 Precautions and 5 Benefits of Cycling for Sacroiliac Joint Pain

Sacroiliac joint pain can cause lower back and leg discomfort that can significantly affect daily life. People who suffer from this condition often wonder whether cycling, which is a popular form of exercise, can help ease their pain.

Yes, cycling rides can be great exercises to ease SI joint pain. This method increases blood flow toward the affected area without undue stress on the SI joint. It’s essential to do just what is necessary. The ride can cause more harm than good if it is too long.

In this article, we’ll explore whether cycling is good for sacroiliac joint pain, the benefits and the precautions, and cycling tips for people with sacroiliac joint pain.

Is Cycling Good For Sacroiliac Joint Pain: 7 Precaution

Cycling can be therapeutic for people experiencing sacroiliac joint pain. The repetitive pedaling motion can help strengthen the muscles surrounding the joint, reducing discomfort and improving mobility. Here are some additional precautions to consider while cycling with sacroiliac joint pain:

Correct Posture

  • Maintain Proper Alignment: Ensure your body is aligned correctly on the bike. Your spine should be neutral, not arched.
  • Adjust Your Bike: Make sure your bike is the right size. Your knees should not be too bent or too straight when pedaling.

Gradual Progression

  • Start Slow: Begin with short, low-intensity rides and accumulate your distance and intensity.
  • Listen to Your Body: Take a break if you feel pain during or after cycling. The risk of further injury increases if you push through the pain.

Regular Breaks

  • Take Breaks: Take frequent breaks of 20 minutes to relieve pressure on your sacroiliac joint.
  • Stay Hydrated: Drink enough water before, during, and after your ride to help keep your muscles and joints working correctly.

Warm-Up and Cool-Down

  • Warm-Up: Always start your cycling session with a warm-up. This could be a brisk walk or a slow cycle for about 5-10 minutes.
  • Cool-Down: Similarly, end your session with a cool-down period. The effect of this is to decrease your heart rate and reduce the strain on your joints.

Use of Protective Gear

  • Helmet: Protect your head from injury.
  • Padded Shorts: Consider wearing padded shorts. They can provide extra cushioning and reduce the impact on your sacroiliac joint.

Regular Exercise

  • Strength Training: Make strength training a part of your routine. Powerful muscles can help support and protect your joints.
  • Flexibility Exercises: Regular stretching can help maintain joint flexibility.

Healthy Lifestyle

  • Balanced Diet: Maintain a balanced diet. It is possible to reduce inflammation and joint pain by eating certain foods.
  • Adequate Rest: Ensure you get enough rest. You can get pain and inflammation if you overdo it.

5 Benefits of Cycling for Sacroiliac Joint Pain

Here's 5 reasons you should cycle for sacroiliac pain

When this joint becomes inflamed or irritated, you may experience discomfort or pain in your lower back. Fortunately, cycling can be an excellent option to help you manage your SI joint pain. Here are some benefits of cycling for SI joint pain relief:

  • Low-affected Exercise: Cycling is a low-affected exercise, which reduces the stress placed on your joints, including the SI joint. Unlike high-affected activities such as running, which can worsen SI joint pain, cycling can help you stay active without aggravating your condition.
  • Posture: Correct posture is essential when cycling and can help ease SI joint pain. When you cycle, avoid slumping or rounding your back, and instead, keep your spine straight and your shoulders relaxed.
  • Cadence: Cadence refers to how often your pedals rotate per minute. When cycling to reduce SI joint pain, it’s recommended to maintain a cadence between 80 and 90 RPM. This will help reduce pressure on your lower back and prevent muscle fatigue.
  • Improved Muscle Strength and Flexibility: Cycling can help you build muscle strength in your legs, glutes, and core muscles, which can provide support to your SI joint. Cycling can help improve your flexibility, reducing muscle tension and preventing imbalances leading to SI joint pain.
  • Cardiovascular Fitness: Cycling is an excellent aerobic exercise that helps you improve your cardio, which ‌can help you better manage SI joint pain. By improving your overall fitness level, you’ll have more energy and be able to do everyday activities without experiencing pain or discomfort.

4 Tips for Cycling with Sacroiliac Joint Pain

The 4 best tips for biking with sacroiliac joint pain

It helps maintain overall fitness, improves mobility and flexibility and strengthens the muscles surrounding the SI joint. Cycling should be performed appropriately and with adequate precautions to avoid worsening the pain. Here are some tips to help you cycle while dealing with sacroiliac joint pain:

  • Choose the Right Bike: Choosing a bike that fits your body and provides adequate support for your lower back is essential. Consider a hybrid or road bike with a comfortable seat and upright riding position to minimize the strain on your SI joint.
  • Adjust Your Seat: Position your seat at a height that keeps you comfortable and in a stable cycling position. Also, choose a wide seat to distribute your weight evenly and provide ample support for your SI joint.
  • Test Out Various Riding Positions: Try out different riding positions to find the most supportive of your SI joint. Use drop handlebars or flat bars to adjust your hand position and reduce strain on your back.
  • Use the Proper Stance: Riding with proper form and posture can help protect your SI joint and prevent back pain. Keep your shoulders relaxed, engage your core muscles, and pedal with smooth and controlled movements.


It’s a great way to manage sacroiliac joint pain, providing low-affected exercises that improve cardiovascular health and keep your joints limber. However, cyclists with SI joint pain should be mindful of their posture and form and exercise caution to avoid further injury or inflammation.

Remember that biking is just one part of an overall treatment plan for SI joint pain, and it’s important to incorporate other exercises and therapies to get the best results. With the right approach, cycling is a great way to remain active and manage symptoms, so consider trying it.


It depends on your condition, but most people benefit from cycling 2-3 times a week for 20-60 minutes per session. You should also listen to your body and not overdo it, taking breaks or changing your routine if needed.

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