How to Avoid a Sore Butt from Cycling

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Cyclist in red and black gear riding a road bike at speed on a paved highway with a guardrail in the background.

Cycling is a fantastic way to stay fit, clear your mind, and enjoy the great outdoors. But let’s be honest—after a long ride, your legs might feel strong, but your rear end can feel like it took the brunt of the punishment.

If you’ve ever winced when sitting down the day after a ride, you’re not alone. Soreness "down there" is a rite of passage for many new (and even experienced) cyclists. Fortunately, you don’t have to suffer through it. There are some practical, tried-and-true ways to stay comfortable in the saddle—and I’ve used them all.

1. Get the Right Bike Seat

Your bike saddle is one of the most important components when it comes to comfort. Don’t make the mistake of thinking more padding automatically means a better ride. A good saddle should be firm, supportive, and the right shape for your sit bones.

Bike shops can help you measure your sit bone width to match the saddle. Some riders prefer cutouts to reduce pressure, and others benefit from a flatter or narrower seat. It’s all about what fits your body.

2. Wear Padded Cycling Shorts

If you're not wearing padded cycling shorts, you're missing out on one of the easiest ways to stay comfortable. These shorts come with a built-in chamois (padding) to reduce pressure and friction. Trust me, it makes a huge difference.

Personally, I recommend Przewalski cycling shorts. They’re affordable, breathable, and well-made. Even better, if you buy through [this link], a nonprofit I support that employs people with Down syndrome and autism earns a small commission.

3. Adjust Your Saddle Height and Angle

A poorly adjusted saddle can make even short rides miserable. If your saddle is too low, you’ll rock side to side, putting more pressure on your sit bones. If it’s too high, you may tilt forward, causing discomfort in your hands and hips.

The right saddle height allows your knee to be slightly bent at the bottom of the pedal stroke. A level saddle (not tilted too far up or down) is often the best place to start.

4. Take Breaks and Shift Your Position

On longer rides, stand on the pedals for a few seconds every 10–15 minutes. This helps relieve pressure and keeps blood flowing. You can also shift your weight slightly forward or backward occasionally to prevent soreness from building up in one area.

5. Build Up Your Ride Time Gradually

Your butt needs time to "toughen up"—yes, even seasoned cyclists experience soreness if they take a long break. Don’t jump into 40-mile rides right away. Start small and gradually increase your distance to let your body adapt.

6. Try Chamois Cream

Chamois cream is a game-changer. It reduces friction and helps prevent chafing, especially on longer rides. You apply it either directly to your skin or to the padding in your shorts.

There are lots of options out there—some with cooling menthol, others fragrance-free. Find one that works for you and keep it in your ride kit.

7. Invest in Quality Cycling Shoes

A good pair of cycling shoes can improve your pedaling efficiency and take pressure off your saddle. Look for shoes that fit well and support your arch. The more stable your feet are, the less you’ll shift around on the seat.

8. Stretch Before and After You Ride

Stretching can help reduce tightness in your hips and lower back—two common culprits when it comes to saddle soreness. Even a quick routine before and after your ride can help prevent lingering aches.

9. Get a Professional Bike Fit

If you’re still struggling with saddle pain after trying the basics, it might be time for a professional bike fit. A fitter will assess your riding position and make sure everything—seat, handlebars, pedals—is set up for your body. This can make a huge difference, especially for those logging big miles.

10. Don’t Skip Strength Training

Cycling mainly works your quads and glutes, but your core, hips, and hamstrings need attention too. Strength training helps balance your muscles and can reduce pressure on your saddle. Even bodyweight exercises like squats, planks, and bridges can help.

Final Thoughts

You don’t have to live with saddle soreness. A few small changes to your gear, your riding habits, and your bike setup can go a long way toward keeping your rides comfortable and pain-free.

Remember, you’re not weak if your butt hurts after a ride—it just means your body needs some time and support to adapt. With the right approach, you’ll find yourself staying in the saddle longer and enjoying it more.

Happy riding!

Location: Lubbock, TX, USA

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