8 ways to prevent butt soreness while cycling

If you want to lose weight and enjoy your training time, cycling is the perfect exercise. Aerobic exercise has many health benefits, but cycling can cause back pain. Whether you're a beginner or a professional cyclist, you may experience pain or discomfort in your buttocks or genital area after cycling for a while. But there's no need to worry. This can be avoided. Here are some ways to prevent your butt from hurting while cycling.

What causes my butt to hurt after cycling?

Holistic health guru Dr. Mickey Mehta says saddles made to relieve pressure can be a major cause of pain while cycling.

Therefore, the possible causes revolve around the saddle.

• Poor saddle fit
• worn saddle
• Too much fabric between the saddle and the body.

Improper posture and prolonged pressure may also be some of the reasons that cause butt pain and vulvar pain while cycling.

How can I prevent butt pain and vulva pain while cycling?

You can blame your sore butt or vulva while cycling on your saddle all you want.

Here's what you can do to prevent discomfort:

1. Proper bike fit

Bicycles must be the correct size and properly adjusted. Determine proper saddle height, angle, and handlebar position with the help of a professional.

2. Saddle selection

Some saddle designs may reduce pressure on sensitive areas. So, choose a saddle that suits your body. Usually, those with a soft surface and a solid core work well.

3. Padded shorts

You might look for close-fitting clothing for cycling, but padding is very important. Cycling shorts with proper padding can provide cushioning and reduce chafing, experts say.

4.Saddle tilt

Avoid using a nose saddle or adjust the saddle inclination with appropriate rear seat pressure to protect your private parts.

5. Maintain correct riding posture

Make sure your weight is evenly distributed between the saddle and handlebars. To do this, you need the correct riding posture. Keep your hands relaxed, elbows bent, and spine straight while cycling.

Also read: HIIT cycling workouts for strength and endurance

6. Take a break

Long rides should be spaced out with short breaks. This increases blood circulation and helps avoid numbness, says Dr. Mehta.

7. Stand and stretch

Don't check your phone during breaks. Twist, bend, stretch, and stand to relieve pressure, improve blood circulation, and prevent stiffness.

8. Anti-chafing lotion

Saddle sores may occur. This is a skin lesion that forms on the thighs and other parts of the body that come into contact with the bike seat. For this, use lotion to prevent chafing. This will help soothe sensitive areas and reduce friction and irritation.

If you're already experiencing vulvar pain or buttock pain after cycling, apply a cold compress to soothe discomfort and reduce inflammation, experts say. A gentle massage with cold-pressed coconut oil can also reduce pain. The most important thing is to rest and recover from the strain of cycling.

What is the correct way to ride a bicycle?

An incorrect bike setup can put more stress on your local areas and cause discomfort, but riding your bike in the wrong style can also cause pain.

Here's the correct way to cycle.

• Maintain an upright position with your elbows slightly bent.
• Make sure to distribute your weight evenly on the saddle and handlebars.
• Contract your core and pedal in a fluid and deliberate manner.
• Take regular breaks to avoid putting too much pressure on sensitive areas.

Cycling is a good way to stay healthy, but it's important to know how to do it correctly to avoid injury and discomfort.