Butt soreness while cycling? Here’s how to avoid a sore butt

Are you thinking of trying cycling to stay fit? Make sure to follow these tips to prevent butt soreness while cycling.
Woman posing with a cycle in a field.
Cycling can leave you with butt soreness. Image courtesy: Freepik
Natalia Ningthoujam Published: 27 Dec 2023, 12:00 pm IST
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If you want to lose weight and enjoy your workout time, cycling can be the perfect exercise for you. The cardio exercise has many health benefits, but cycling can leave you feeling sore down there. Whether you are a beginner or a professional cyclist, you may feel pain and discomfort in the butt and genital area after cycling for a while. But fret not, you can avoid this! Here are some ways to help you prevent butt soreness while cycling.

What are the causes of a sore butt after cycling?

Saddles, which are made to ease the pressure, can mostly contribute to pain while cycling, says holistic health guru Dr Mickey Mehta.

So, the possible causes revolve around saddles.

  • Poor saddle fit
  • Worn out saddle
  • Too much of fabric between the saddle and your body.

Also, improper posture and prolonged pressure may be some of the other reasons for butt soreness and vulvar pain while cycling.

Woman looking at her phone during indoor cycling
Prevent butt soreness while cycling. Image courtesy: Adobe Stock

What are the ways to prevent butt soreness and vulvar pain while cycling?

You can blame the saddle all you want for butt soreness and vulvar pain while cycling.

Here’s what you can do to prevent the discomfort:

1. Proper bike fit

Your bike should be correctly sized and well adjusted. You can take help of a professional to make sure you get the right saddle height, angle and handlebar position.

2. Saddle choice

Some saddle designs may alleviate pressure on sensitive areas. So, choose a saddle that suits your body. Usually the ones that are soft at the surface, but firm at their core work well.

3. Padded shorts

You might look for fitted clothes for cycling, but padding is very important. Cycling shorts with adequate padding can provide cushioning and reduce friction, says the expert.

4. Saddle tilt

Use no nose saddles or adjust the saddle tilt with proper posterior seat pressure to protect your private parts.


Keep an idea of your risk of weight-related issues.

Check BMI

5. Maintain good riding posture

Ensure that your weight is distributed equally between the saddle and handlebars. This requires a good riding posture. Just relax your hands, bend your elbows and keep your spine straight while cycling.

Also Read: HIIT cycling workouts to boost your strength and endurance

Woman with a cycle
Maintain a good riding posture when you are on your bike. Image courtesy: Shutterstock

6. Take breaks

You need to space out extended rides with brief rest intervals. This will help to promote blood circulation and avoid numbness, says Dr Mehta.

7. Stand and stretch

During intervals, don’t check your phone. Twist, bend, stretch and stand to relieve pressure for better blood circulation and to avoid stiffness.

8. Anti-chafing lotion

You may get saddle sores, which are skin lesions that can get formed on your thighs and other parts of the body that come in contact with your cycle seat. For this, use a lotion to prevent chafing. This will help to soothe your sensitive areas and lessen friction and irritation.

If you are already experiencing vulvar pain and sore butt after cycling, you can go for cold compress to ease discomfort and lessen inflammation, says the expert. Gentle massage with cold pressed coconut oil can also reduce soreness. Most importantly, rest and restore to recover from the strain of cycling.

What is the correct way of cycling?

While an incorrect bike setup can put more strain on your private parts and cause discomfort, riding a cycle in a wrong style can also cause pain.

Here’s how to go cycling the right way:

  • Maintain an erect stance with your elbows slightly bent.
  • Balance your weight equally on the saddle and handlebars.
  • Contract your core, and pedal in a fluid and deliberate manner.
  • To avoid applying excessive pressure on your sensitive areas, take rests at regular interval.

While cycling is a good way to stay fit, it is important to know the correct way to do it to avoid injuries and discomfort.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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