Why Your Butt Hurts on the Bike and How to Fix It

Let’s be honest: nothing ruins a good bike ride faster than an aching butt. A year ago, I bought a new race bike. It was faster and lighter than my old one. But the saddle? It was smaller than what I was used to, and after an hour of riding, I felt like I couldn’t sit comfortably anymore. The pain started during the ride, making it hard to focus on anything but how much I wanted to get off the bike. After hours of Googling and trial and error, I found a few fixes that made all the difference. If this sounds familiar, let’s dive into why your butt hurts on the bike and how to make it stop.

Why Does My Butt Hurt When Riding a Bike?

The main reason your butt hurts on the bike is simple: pressure. When you sit on a bike saddle, most of your weight is concentrated on your sit bones. If your saddle doesn’t fit your anatomy or is positioned poorly, that pressure turns into discomfort.

My mistake? My saddle was too low. That meant I wasn’t just sitting on my sit bones—I was putting extra pressure on soft tissues that aren’t meant to bear weight for long periods. Combine that with the wrong type of cycling shorts (more on that later), and I was practically begging for a padded barstool after every ride.

Another reason might be friction. Every time you pedal, your body moves slightly against the saddle. Over time, this can cause chafing or even bruising if your setup isn’t right. If the pain kicks in after about an hour of riding, it’s often a sign that something in your position or gear needs tweaking.

How Core Strength Affects Butt Pain on the Bike

This might surprise you, but your core plays a huge role in keeping your butt comfortable. A strong core helps stabilize your pelvis while you ride, preventing you from rocking side to side with every pedal stroke. If your core isn’t doing its job, that movement can lead to extra friction and uneven pressure on your sit bones.

I learned this the hard way. After feeling sore every single ride, I started doing core stability exercises twice a week. Planks, bird dogs, and leg raises became part of my routine. Within a month, I noticed a difference. My hips stayed more stable, and my rides became way more comfortable. So, if you haven’t already, adding core work to your weekly routine can be a game-changer.

How Bike Fitting Can Help You

Let me tell you: a proper bike fit is worth every penny. When my new saddle started giving me trouble, I initially tried adjusting it myself. I raised it a bit, tilted it forward, then backward—basically, I guessed. Spoiler alert: it didn’t work.

Eventually, I went for a professional bike fit. They adjusted my saddle height, moved it back slightly, and even tweaked my handlebars to improve my overall position. The difference was night and day. My weight was distributed more evenly, and I stopped feeling like I was sliding forward onto the narrowest part of the saddle.

Even if you don’t want to invest in a full bike fit, here are a few things you can check yourself:

Saddle Height: When your foot is at the bottom of the pedal stroke, your knee should have a slight bend. If your saddle is too low, you’ll put unnecessary pressure on your sit bones.
Saddle Tilt: A level saddle is usually best. If it’s tilted too far forward, you’ll slide forward and put pressure on soft tissues.
Reach to Handlebars: If you’re too stretched out, you might shift more weight onto your saddle, leading to discomfort.

The Different Butt Pains and What They Mean

Not all butt pain is the same. Here’s a breakdown of the most common types and what might be causing them:

Sit Bone Pain: If your sit bones feel bruised, your saddle might be too narrow or too hard.
Chafing: This usually happens because of friction and can be solved with better shorts or chamois cream.
Soft Tissue Pressure: If you feel discomfort in the middle of your pelvis, your saddle tilt or padding might need adjustment.
Numbness or Tingling: This is a red flag. It usually means your saddle is pressing on nerves or blood vessels, which isn’t something to ignore.

The Gear That Made a Difference for Me

I’ll be honest: I underestimated how much good gear could change my cycling experience. The first thing I upgraded was my cycling shorts. My old pair had thin padding that didn’t provide enough cushioning. After some research (and a bit of sticker shock), I bought a higher-quality pair with a well-designed chamois. They weren’t cheap, but they were worth every cent.

I also invested in a saddle that fit my sit bones better. Bike shops often have tools to measure this—it only takes a few minutes, and it’s incredibly helpful. My new saddle had less padding but was the right shape for my anatomy. Combined with a proper bike fit, it made long rides so much more enjoyable.

Practical Tips to Stay Comfortable

If your butt still hurts during rides, here are a few tips to try:

Stand Up Periodically: Get out of the saddle every 10-15 minutes to relieve pressure.
Use Chamois Cream: This reduces friction and keeps your skin from chafing.
Build Up Gradually: If you’re new to cycling or coming back after a break, start with shorter rides and work your way up.
Check Your Saddle Position: Even small adjustments can make a big difference.
Strengthen Your Core: A stable core means less movement and less friction.

Final Thoughts: You Can Fix This

If your butt hurts while riding, don’t give up. It took me a few weeks (and a lot of trial and error), but once I made the right changes, cycling became a joy again. It’s all about finding the right combination of gear, bike setup, and training to suit your body.

So, whether it’s tweaking your saddle height, investing in better shorts, or adding some core exercises to your routine, small adjustments can lead to big improvements. Stick with it—you’ve got this! And trust me, there’s nothing better than finishing a long ride feeling strong and (finally) comfortable.