How to Prevent and Stop Butt Aches on Bike Rides

By John

Riding a modern bike is one amazing adventure that I think everyone should at least try.

With the many problems that I have encountered with other riders not wanting to pursue, it was “my butt hurts,” which is why I have decided to throw out my two cents.

This is very common, but it can be overcome with a  few tweaks here and there but most especially with the tips that I’m about to share with you.

I, too, have had my run-in with the bike seat monster, and it was not a very good feeling.

So yes, I know how it feels, and I feel your pain (literally).

But, with a little experience and adjusting, I was able to beat the odds, and I think my butt can thank me.

So how do you deal with butt pain while riding your bike?

Let’s see what we can do to combat such a very common problem.

1. Get Used to it


If it is your first time on a bike (now, not when you were 4), this is very common.

So much for all the excitement of an investment that you thought would be nothing but awesome.

Don’t let something like a sore butt discourage you from exploring that next bike trail or the sites on your way to work that can only be seen through a biker’s view.

Keep riding, and you will slowly get used to it.

Trying to sit in a way where one of your butt cheeks is on the bike seat is not cool, and I’m sure looks even worse than the way it looks.

Give it a week or two but get used to it as it comes with the territory.

The half-cheek method is not on this list, but use it if it is your first bike ride.

Just don’t get used to it.

2. Stand Up


Standing up may sound really simple, but I didn’t do it the first time I had these butt problems.

All the fancy gears took away this childhood method, but it very much works for climbing hills, but most especially for an aching rear end.

You usually do this when you’re on a hill, and it will give your butt a break but do this occasionally as it will relieve some pain.

This is a very good “trick” if you are going on a long ride, so do it every now and then, and your butt will appreciate it.

And no, I do not mean get off your bike and stand on the side of the road, either.

Stand on your bike pedals while you’re rolling and let the pain ease up a little bit.

This may be super simple but trust me, it works like magic.

3. Give Your Seat an Upgrade

For you competitive riders that don’t need much padding on your seat, kudos to you.

For those of you who are more of a commuter-style rider, or maybe even if you do some actual bikepacking, you might want to invest in some cushion.

This is something I actually needed, and it works great.

There are some gel-style seat covers that work really well, and it is one that I have strapped onto my seat right now.

I do a lot of riding to different coffee shops, and I rarely ever stand, but that is only because my butt is riding in style.

For around $10, you can get one of these bad boys, and I’m sure you will find this as a no-brainer investment.

4. Adjust Your Seat

If you’re anything like me, you’ll ride your bike as is.

Whatever way you got it is the way that feels best, right?

I’m one that trusts what shops do, and although I am sort of a handyman, I always feel more comfortable when a real professional handle my stuff.

The same thing applies to biking, and I have grown to learn that you need to personalize your stuff in a way that fits you.

Bike seats come pretty straight and universal, but they can always be adjusted.

Sometimes it takes a little moving around for you to find that sweet spot, so give it a nice tilt

5. Change Your Seat

Almost every bike you get will come with a very basic seat that also probably looks really awesome.

However, this is just one problem with them.

They actually suck!

They are a lot thinner than you would expect them to be, and although there is a very good reason for that, some of us might not think otherwise.

Some of you might be thinking that a nice big, fat, cushiony bike seat is best, but I actually find it to be the opposite.

Bike seats are usually narrow and pointy, so that it is more of a saddle rather than a really small chair.

I mean, think about it.

Getting a big bike seat is nothing more than getting a really small seat that is going to be really uncomfortable.

I recommend you try getting a gel cushion before you change out your actual seat and see if that works before changing the whole thing out completely.

If that doesn’t work, then you can always try a brand-new seat.

What might work for some will not work for you, and there is only one way to find out.

Trying it for yourself.

6. Change Your Underwear

Not because you had an accident but because it might help you.

I have done so many different kinds of activities in my life that I almost have underwear for each hobby, and the same thing happened when I started biking.

Biker’s underwear is like no other underwear, and it might just help you with the achy butt problem.

How about a nice cushion attached to your soon-to-be new biker’s underwear?

Well, it exists and is very much available.

These will run you anywhere from $10 – $20 and is another really good investment.

This can eliminate having to change your seat or getting a seat cushion, but I do recommend you get new underwear as well as a nice gel cushioned seat, as they work great together.

Even bikers have their own underwear, so at least we know there are others looking out for our behinds.

If you haven’t tried a real biker’s underwear, you might want to try one today.

7. Get Bike Shorts

Yup, these exist too.

If you’re not into getting some nice biker underwear, you can always get some biking shorts.

I only mention both because bike shorts are going to cost you a lot more money.

Regular old shorts without cushion will already run you over $50, and I’m sure some of you aren’t into spending that much for something you will use once in a while.

Now for those of you who are a little more on the serious side of the biking spectrum, I’m sure you can use a nice pair or two of some good old biking shorts that come well-equipped with some padding.

Another good investment for you bike enthusiasts that will do you and your behind well.

8. Make Sure You Have the Right Bike

Getting a bike is like buying shoes.

It needs to be perfect.

Too big, and you won’t be able to control your bike while having it too small will cause a lot more wear on parts that shouldn’t be breaking.

If you bought your bike without any professional help or you didn’t know that bike sizing actually existed, then you might want to adjust from here.

You can feel if you are just towering over your bike as well as if you feel that your bike is just too big.

Whatever the case may be, ensure that you are on a bike that fits YOU.

This very much plays a part in your comfort, so if your butt is hurting, it might be because you don’t have the right bike.

9. Go on a Diet

For those of you who are a little more on the heavier side, I’m sure you are feeling much more pain than others.

Use this biking experience to help you lose some weight and get on a better diet.

All these little butt tricks can only do so much, but as a heavier rider, you will experience a lot more pain than others.

Do not let this discourage you, though, as I have had some riding buddies that thought about selling their bikes because their butt couldn’t take it.

With some of these tips and a better diet, they are now enjoying everything that comes with such an awesome hobby.

10. Give it Time

Biking long distances can put a toll on your behind, but that is completely normal.

The first couple of rides is going to be the worst times for your butt, but it is only going to be temporary.

So before you start flipping out about why it is so uncomfortable, just give it a couple of weeks, and you will most likely get used to it.

It only took me a couple of days, but nothing will ever beat the first long ride.

I hope these tips have helped you figure this whole sore butt issue out.

These are what worked for me, but I’m sure some of you have some tricks that we could benefit from.

So if you know of any bike hacks that you would like to share, please do so in the comments section below.


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