The Old Guy Bicycle Blog

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Like many things in health and fitness, the answer is: It depends. Cycling can both aggravate and relieve sciatic pain, depending on your riding position, bike setup, and the underlying cause of your symptoms.

🚫 When Cycling Might Make Sciatica Worse

Cycling can contribute to sciatic nerve irritation under certain conditions:

• Prolonged Sitting: Long hours in the saddle—especially with a hard, narrow seat—can put direct pressure on the sciatic nerve.
• Repetitive Motion: The constant pedaling motion may worsen inflammation or irritation if the nerve is already compressed.
• Poor Bike Fit or Posture: The smartest thing I ever did was to get my bicycle professionally fit. I believe it is the number one reason I have never experienced issues with sciatica. A misaligned bike fit or slouched riding position can strain the lower back and hips—key areas tied to sciatic pain.

✅ When Cycling Can Help with Sciatica

Believe it or not, cycling can also be beneficial for some people with sciatica. Here's how:

• Low-Impact Movement: Cycling is easier on joints and spinal discs than high-impact activities like running.
• Improved Hip Flexibility: Pedaling encourages mobility in the hips, which can relieve pressure on the sciatic nerve.
• Core and Back Strengthening: Over time, cycling strengthens muscles that support the spine—helping reduce future flare-ups.

🚴 Tips for Cycling with Sciatica

If you want to keep riding while managing sciatic nerve pain, these tips can make a big difference:

• Upgrade Your Saddle: Use a wider, cushioned seat—ideally with a center cutout to reduce nerve compression.
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• Watch Your Posture: Keep your back straight and shoulders relaxed. Adjust your handlebars to avoid overreaching. I bought a handlebar stem riser to help me not have to bend over so much. It has been a huge help. 
• Take Stretch Breaks: Stop every 20–30 minutes to stand, stretch, or take a short walk.
• Get a Professional Bike Fit: A well-fitted bike reduces stress on sensitive areas and boosts comfort. Most good bike shops can do this.
• Don’t Push Through Sharp Pain: Your body knows when something's not right. Rest and recover when needed.

⚠️ A Quick Disclaimer

This post is for informational purposes only and does not substitute for medical advice. Always consult your healthcare provider before starting or adjusting any physical activity, especially if you have chronic pain or diagnosed conditions like sciatica.

🧠 Final Thoughts

Cycling with sciatica isn’t necessarily off-limits. With smart choices—like improving your saddle, posture, and bike fit—you may find that cycling becomes part of your healing process, not the cause of your pain. Listen to your body, ride with intention, and don’t hesitate to rest when needed.

Here is a book on Amazon about breaking the cycle of pain from sciatica. Check it out here. I do receive a commission from any sales made on Amazon and it does not increase the cost for you. Thank you for supporting this blog.

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FAQs About Cycling and Sciatica

Can cycling make sciatica worse?
It can — especially if your bike setup causes pressure on the lower back or sciatic nerve. Several riders I’ve talked to say that certain saddles, aggressive riding positions, or long hours in the saddle made their pain worse until they made adjustments.

Is cycling good for sciatica recovery?
For some cyclists, yes. Gentle, low-impact riding on a properly fitted bike can improve circulation and reduce stiffness. Others told me that it helped more than walking or running, as long as they avoided hills and long distances early on.

What type of bike is best for someone with sciatica?
I’ve heard from several riders that upright hybrid bikes, recumbents, or bikes with more relaxed geometry helped take the pressure off their lower back. A good saddle and upright handlebars seem to be key.

What adjustments can help reduce sciatic nerve irritation while cycling?
From what others have shared with me, raising the handlebars, adjusting saddle tilt, and switching to a gel or cut-out saddle can make a big difference. Some also recommend keeping your core engaged and avoiding long, hunched-over rides.

Should I stop cycling if I have sciatica?
That’s a question for a doctor or physical therapist — but many riders I’ve met didn’t stop completely. Instead, they adjusted their rides: shorter durations, smoother terrain, and a focus on posture and recovery between rides.