Do you find that your stationary bike seat hurts and you can’t sit on it for more than two minutes? It’s maddening because you want to stay in shape, but the saddle won’t let you get through a session. It feels like sitting on spiky concrete where you sit at an awkward angle, putting immense pressure on your hands and wrists when holding the handlebars.
If your exercise bike seat hurts, you’re not alone. This is especially the case when you’re starting. Most people complain of a sore butt that won’t go away, and the seat doesn’t make it easy. If this happens to you, here’s how to make exercise bike seats more comfortable.
I’ll tell you why your bum and sometimes even groin hurts when using a stationary bike. I’ve also lined up six ways to make the bike seat more comfortable.
Why Do Stationary Bike Seats Hurt So Much?
Whether you’re a newbie or a pro, you’ll experience some butt pain caused by the saddle at some point. These are some of the things that cause exercise seat pain.
1/ You Tend to Be More Upright
On a stationary bike, you tend to sit more upright. This is unlike biking outdoors since you will lean forward to get more aero. As you fight the wind, leaning forward allows your body to cut through it. However, on a self-contained bike, you don’t have the motivation to lean forward. Therefore, you’re more upright, putting more weight on your rear.
2/ Low-Quality Bike Seat
A common issue with exercise bikes is that their seats are not made for long rides. As such, your butt is likely to hurt after extensive use. The saddle is almost always not the right design for long-distance riding. In addition, indoor bike seats are not optimized for the user, unlike outdoor bikes. You’ll find that an outdoor bike has a saddle that supports proper positioning and width of the sit bones. But an indoor bike does not always consider these factors.
3/ Personal Preference
Even though manufacturers try to manufacture the best seat for most people, they rarely meet the mark. A saddle that’s comfortable for one person may be uncomfortable for the next person. A firm and long saddle suits those who bike for long and vice versa. Furthermore, a soft saddle is not always comfortable as it may put extra pressure on your sensitive tissues.
4/ You’re Not Used to It
Sometimes your butt hurts because you’re not used to riding an indoor bike. It’s common to hear you need to break your butt in. After a few sessions, the seat should feel comfortable. This is because your body needs time to adjust to the feeling by building up your sit bone.
6 Ways How to Make Exercise Bike Seat More Comfortable
You don’t have to put up with exercise bike butt pain. These are the ways how to make your exercise bike seat more comfortable.
1. Adjust the Seat
A stationary bike will come with a standard seat that’s supposed to be one-size-fits-all. However, this rarely applies to everyone. When you’re sitting on the bike, the saddle should allow you to have a soft bend in the knee when your foot is at the bottom of the pedal. Thus, your seat is too high if your knees are locking, and toes are dropping as your hips rock.
Place your hands on your hip bones and adjust the seat to that height. In addition, adjust how far the saddle is from the handlebars. With your elbow at the tip of the saddle, pull the seat forward so that it’s a forearm’s length from the handlebars. Moreover, you should leave enough space to fit three fingers between your hand and the handlebars.
As for the handlebars, they should allow your shoulders to be down and arms at shoulder-width apart.
2. Sit with the Proper Form
If you don’t sit correctly, you’ll likely experience bum soreness. For this reason, it’s best to maintain the best posture. By that, I mean to take up the whole seat. Don’t sit too far forward that your butt is on the skinnier part of the saddle. Again, don’t sit too far back. The trick is to have the seat’s padded part supporting your butt.
Furthermore, your hips mustn’t curl backward. Doing this will put pressure on your hip bones. Instead, keep your hips open and ensure your sit bones are right on the widest part of the saddle.
3. Invest in Padding
The most effective way of making your bike seat comfortable is by making it comfy. So, the first thing you’ll want to do is purchase some padded bike shorts. You’ll be surprised about the difference they make when biking. Bike shorts provide exceptional cushioning on your sit bones.
Another great option for making your bike seat comfortable is a gel or foam seat cover. Check your saddle width before buying a seat cover. You can carry the removable seat cover to a spin class and slip it on the saddle for your sessions.
4. Engage Your Core
You can relieve pain in your rear end by engaging your core. Most people underestimate the power of using their back and abdominals to alleviate pain in the butt. Your body aligns when you engage your core, taking the pressure off the bum. Besides, it makes you stronger. Pull your belly button inside towards your backbone to brace your back and engage your core.
5. Ride Out of the Saddle
This little change as you ride can significantly change how your butt feels after a session. Try to get out of the saddle as you ride faster and more intensely to give your rear a break. This way, the muscular work comes from your core and legs.
6. Change the Seat
If all else fails, the last option is to change your seat. I’d advise first to be consistent when training before changing the saddle. After all, it’s likely that your sit bones are not conditioned to the saddle. Nevertheless, if the seat does not feel better after a few weeks, get yourself a stationary bike seat with generous width to support your hips and sit bones.
What to Do If You Have A Sore Bum
A regimen of self-care can help treat sore muscles. These include tender loving care from a bath with relaxing salts, applying an ice pack, and gentle stretching. In addition, it’s best to take regular breaks, so you don’t work your muscles too hard and damage them. It’s ideal to let your muscles heal as it makes them stronger.
If you’re dealing with more than sore muscles, broken skin, thrush, and irritant dermatitis, you may have to deal with each problem individually. Apply a medical-grade emollient to treat the sores alongside broken skin, thrush, and irritant dermatitis.
Padded Bike Shorts Vs. Padded Seat
Padded seats are generally ideal for short sessions. After you start sinking into the saddle, you start to feel the pressure points. For this reason, padded bike shorts provide comfort over long sessions. Moreover, the gel in gel bike seats can begin to shift, which will cause more pressure points.
The padding in bike shorts does not move around, so you’ll always have enough cushioning even if you don’t sit properly. Additionally, bike shorts can protect you against chafing, and they don’t bunch up. Moreover, they can help with sore muscles and provide lots of freedom of movement. Lastly, padded bike shorts keep you cool and manage moisture from sweating.
Stationary Bike Seat Hurts–Frequently Asked Questions (FAQs)
How long does it take to get used to an exercise bike seat?
Unless you’re a seasoned bicycle rider, you’ll experience a little discomfort when you first start using an exercise bike. It’s recommended to use the seat for a maximum of one hour if you’re riding it every day. It will take four to six weeks to build up your tolerance to the seat. This is because your back and abdominal muscles need to accustom to the proper upright posture. Moreover, your hips also need to stretch out.
Is a wide bike seat more comfortable?
Wide bike seats are considered to be more comfortable than narrow ones. Nonetheless, your bike seat’s width needs to match your sit bones. Considering that comfort is relative, you’ll need to check out various bike seat widths before buying your indoor bike. In addition, a bike seat that’s too wide will impact your movement and can create more discomfort than a narrow seat would.
Why do bike seats have a nose?
The nose on a bike seat allows you to lean in to maintain your crotch’s direction and keep your center of gravity. Therefore, your body will be planted on the saddle, which helps with riding. If the nose were absent, the reverse force you create on your butt and torso would throw you out of your seat.
What happens if your bike saddle is too wide?
A bike saddle that’s too wide reduces pedal efficiency because it interferes with your pedaling. In addition, it creates chafing since your thighs rub against the saddle. Nonetheless, if you’re only riding for a few minutes and want to prioritize comfort over performance, you’ll find a wide seat appealing.
What happens if your bike saddle is too narrow?
When your bike saddle is too narrow, too much of your weight will be to the rear. You will be unbalanced and tip forward. Furthermore, it will cause your pelvis to drop and move unnecessarily as you extend your leg, resulting in low back instability.
Stationary Bike Seat Hurts-Conclusion
Indoor cycling bikes get a bad rap for being uncomfortable. We can understand why they are uncomfortable with only the hands, feet, and butt as points of contact. However, it doesn’t mean that you should endure discomfort.
Adjusting your seat is one of the most effective ways to make a stationary bike seat more comfortable. In addition, it’s best to ride in the proper posture while also engaging your core. Further, padded bike shorts or a padded seat can improve the bike’s feel and comfort. If all fails, a professional can help you find a replacement seat that matches your sit bones. With these measures in mind, you no longer have to ask why your stationary bike seat hurts.