Tailbone pain when cycling: is the saddle to blame?
Created: 08/26/2022, 14:55
By: Nina Dudek
Red cloth bike saddle?
Definitely for coccyx pain.
© upetrovic.hotmail.com/PantherMedia
Pain in the coccyx can be a burden - especially when riding a bicycle.
Find out why and what can help against coccyx pain when cycling.
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Experts speak of coccygodynia, the general public calls it coccyx pain.
What is meant is always the same radiating, deep-seated pain in the lower back, which can spread over the buttocks to the rear thighs and loins.
Symptoms that almost every one of us has experienced at some point.
The many days in the home office during the corona pandemic and long afternoons and weekends in front of the television have also led to more and more coccyx problems.
One could almost think that the symptoms come exclusively from sitting and that cycling helps against back pain.
But if you have coccyx problems, cycling is not always advisable.
When and why does coccyx pain occur?
Mostly sitting down.
The coccyx pain often comes on gradually, initially only when cycling or sitting, later also when walking or even lying down and when having a bowel movement.
Especially people who sit at a desk for many hours at work know the annoying and painful pulling.
In the case of acute coccyx pain or haemorrhoids, it is therefore of little help to counteract this with exercise in the form of cycling, because: as suitable as cycling is as a recreational sport for long-term sitting - you are sitting again!
Due to evolution, the human body is not made for sitting, but for walking upright.
In our society, which is becoming more and more comfortable, it is not only fitness and the cardiovascular system that suffer, but above all the muscles of the supporting and musculoskeletal system.
What Causes Tailbone Pain?
The causes are as varied as the symptoms are individual.
If the coccyx hurts after a fall, sprains or dislocations, the cause is quite clear - and in many cases the pain disappears after the acute phase.
The diagnosis of malpositions, pinched nerves, herniated discs or gynecological diseases becomes more difficult and lengthy.
What many do not know: coccyx pain can also have psychosomatic causes.
This is because stress causes muscles to tighten, which makes the nerves in the affected areas more sensitive.
This can also affect the coccyx region.
Tailbone pain after childbirth
Moms should also rule out gynecological diseases as a cause of coccyx problems, because this sensitive area of the spine is heavily stressed or overloaded during childbirth.
Tailbone pain when riding a bike
Women in particular are familiar with the stabbing and pulling in the coccyx area while cycling.
The reason: the female coccyx is more mobile and therefore often more sensitive than the male.
It's also important to know about spinal anatomy that the coccyx isn't just the lowest extension of the spine.
The three to five fused vertebrae are connected to the hips and pelvis by a fine system of muscles, ligaments and fascia.
This complexity makes the coccyx so sensitive and sensitive and in combination with the wrong bike saddle it can quickly become painful.
Coccyx pain when cycling occurs more often in a more upright sitting position, because the coccyx lies with more pressure on the bicycle saddle.
In combination with a saddle that is too narrow or too soft, coccyx problems can occur.
Soft saddle, short distances
As comfortable as a soft bicycle saddle is, it is not suitable for long distances.
However, they do a good job for journeys between 30 and 45 minutes.
Tailbone pain when cycling – cause 1: Saddle that is too soft
As illogical as it sounds at first, a bicycle saddle that is too soft can lead to coccyx pain.
Because here the sit bones sink so far that the deeper, sensitive tissue, such as tendons and muscle attachments, can be irritated.
An additional problem with saddles that are too soft: In men they increase the pressure on the perineal area, in women the pubic arch is more stressed and the soft padding severely restricts the blood flow to these sensitive areas.
For women: moderately soft, maximally relieving
Here, a special gel structure reduces the pressure by up to 40%.
©Amazon
Order a soft saddle
The Respiro series from the well-known bicycle saddle manufacturer Selle Royal consists of a special "Royalgel".
Soft and firm at the same time, it offers maximum comfort, as its unique three-dimensional gel structure reduces peak pressure values by up to 40%.
Health plus:
The ventilation channel prevents perspiration and thus prevents chafing caused by moisture.
Amazon price:
53.97 euros
For men: OrthoCell inlays from professional cycling
OrthoCell inlays optimally distribute the dry in this professional saddle.
© Ergon
Order an Ergon saddle
Mountain bike marathon pros spend many hours in the saddle every day.
So it has to fit perfectly.
For this case, the SM Pro Men was anatomically optimized with the help of many studies and prototypes.
The result: A new generation of relieving men's saddles.
The solid OrthoCell inlays provide the highest resilience, are more durable and lighter than gel and distribute the pressure optimally.
Health plus:
The relief channel and the sporty, light AirCell padding protect the sensitive perineal area.
Amazon price:
from 74.95 euros
Bicycle saddle for coccyx pain - cause 2: Too narrow saddle
A saddle that is too narrow can also lead to coccyx pain while cycling.
This is because the sit bones slip off the saddle and the entire body weight lies heavily on the pelvic floor and tailbone.
Determine saddle width correctly
All you need is a piece of soft corrugated cardboard.
Place them on an unpadded chair and sit on them normally.
Your seat bones are where the cardboard is dented the most.
Mark the two points and measure the distance: this gives the saddle width.
Add 4 cm for a city bike, 3 cm for a touring bike and 2 cm for a mountain bike.
Unisex saddle: double step for double comfort
A special ergonomic saddle helps with coccyx pain.
©Amazon
Order step saddle
This special saddle has a double step shape for more support in the rear area and more relief in the front.
It adapts to the shape of the mostly bulbous ischium branches and presses less hard on the sensitive areas.
On request, you can get corrugated cardboard from the manufacturer sQlab for determining the seat width.
Health plus:
The Active saddle technology can be adjusted to the rider's weight, supports the pedaling movement, increases seating comfort and also relieves the intervertebral discs.
Amazon price: €99.95
Unisex saddle: Medicus concept from the orthopaedist
amazon4.jpg © Amazon
Order Medicus saddle
Bicycle saddles from the German manufacturer WITTKOPP are based on the Wittkop Medicus principle, developed by orthopedist Dr.
Torsten Werlich.
Despite its sporty shape, five individually designed zones on the seat ensure stability, comfort and optimal ergonomics when driving.
Health plus:
A no-pressure zone and memory foam optimally relieve all sensitive areas - even on longer tours.
Amazon price: from 22.61 euros
Prevent tailbone pain when cycling
To prevent coccyx pain from occurring in the first place, there are things you can do in advance.
Adjust the saddle height and inclination correctly (if necessary, from a specialist)
Determine saddle width correctly (see info box above)
Don't choose a saddle hardness that is too soft
Matching saddle shape
Wear the right cycling shorts with a seat pad
Prefer a forward leaning position
From time to time ride while standing (kicking)