When you are cycling outside your body position and pressures through your sit bones change as you cycle up and down hill, on different surfaces, or put a foot down to stop at a junction. None of these natural changes occur when cycling indoors, and so this can lead to a decreased cycling tolerance and joint pain around areas such as your lower back and shoulders.

So what can you do while cycling indoors to help?

Stand up intermittently

Ever done a spin class? Those standing attacks and standing climbs might feel tough, but standing intermittently will help to open your hips and move your lower back into a more neutral, non-flexed position.

Use those drops and test your core

Make the most of the different hand positions available on the bike handlebars. By moving your hands between the lower part of the handlebars to the top, will allow your lower back position to change. You can also sit right up and go hands free, taking pressure off your shoulders and neck while engaging your core stabilisers more.

Add in a twist

This is great for longer indoor rides, allowing some rotation to come into your lower back and changing the pressure on your sit bones.  Sit up tall and put your right hand on the back of the saddle to aid a gentle twist through your trunk. Help your balance by reaching with your left hand to your right handlebar, then repeat on the other side.

Happy cycling!