The editorial team’s conclusion​

Pain whilst mountain biking is often caused by a combination of incorrect bike settings, poor posture, uneven strain and a lack of stability. You can reduce discomfort by checking your handlebars and saddle, improving your riding technique and specifically training your core, glutes and shoulder girdle. It remains important to recognise warning signs and respond to them at an early stage. Persistent numbness, radiating pain, loss of strength or discomfort following a fall, however, should be referred to a doctor.

The back, shoulders, arms, wrists, neck and buttocks are particularly strained when mountain biking. If pain occurs in these areas, it is not necessarily due to weak muscles. It is often a combination of poor ergonomics, incorrect posture, faulty riding technique, a lack of acclimatisation and excessive strain.

The good news is that many aches and pains can be significantly reduced by making small adjustments to your bike, adopting a more active riding position and following a targeted training programme. This guide shows you how to recognise common problems and what steps you can take yourself.

The most common areas of pain when mountain biking

Many cyclists react to pain by immediately stretching or doing strength training. Whilst this can be helpful, it does not solve the underlying problem if the bike is poorly adjusted.

For example, a saddle that is too low or positioned too far back can alter your pedalling motion. A reach or stem that is too long stretches the upper body and shifts the weight onto the hands and shoulders. A cockpit that is too low can put strain on the neck, as the head has to be raised more. In any case, a professional bike fitting helps.

Back pain

Typical symptoms

• A dull, aching sensation in the lower back
• A sharp pain when standing up
• Fatigue after long climbs
• Tension between the shoulder blades
• Pain that gradually subsides after dismounting
• Ailments that occur particularly during long journeys up forest tracks

In the case of back pain, a distinction must be made between muscular fatigue and more serious conditions. Regular exercise, stretching and mobilisation are considered important measures for preventing non-specific back pain. However, if symptoms are severe or unusual, the cause should be investigated by a doctor.

Common causes

A seating position that is too stretched out

A reach that is too long, a long stem or a saddle that is positioned too far back can stretch the upper body too much. The result is that the back has to remain static, whilst the arms and shoulders take on the additional task of providing support.

Lack of core strength

When mountain biking, your upper body should not hang passively over the bike. The core muscles stabilise the pelvis and transfer force between the legs and the upper body. If they are too weak or tire quickly, the lower back often takes over.

Stiff pelvis

Many cyclists tilt their pelvis backwards and sit on the bike with a rounded back. This can put a great deal of strain on the lumbar spine. A neutral, slightly forward-tilted pelvic position allows for a more active posture.

Prolonged, repetitive strain

Even a well-adjusted bike can cause discomfort if the intensity is increased too quickly. Long rides with significant elevation gain in particular can put excessive strain on the back if the muscles are not yet used to sustained exertion.

What helps?

• Check the reach and stem length
• Assess saddle position not in isolation, but in conjunction with handlebar height
• On long climbs, get out of the saddle regularly
• Actively stabilise the pelvis, rather than letting your lower back sag
• Gears that are too heavy: choosing the right gear ratio for an optimal cadence
• Strengthen your core and glutes twice a week with targeted exercises

Shoulder and neck pain

Typical symptoms

• A burning sensation between the shoulder blades
• Raised or tense shoulders
• Tension-type headache
• A stiff neck after the run
• Pain when looking over my shoulder
• Numbness or tingling in the arm

Common causes

The shoulders are constantly tense

On technical trails, many riders unconsciously hunch their shoulders. At the same time, they grip the handlebars too tightly. This combination prevents the arms and upper body from reacting smoothly to uneven terrain.

The head is raised too high

Anyone who wants to look far ahead whilst off-road often stretches their cervical spine. If the front of the vehicle is very low or the seating position is too stretched out, this posture can become problematic over a prolonged period.

Too much weight on the handlebars

If your weight is shifted too far forwards, your shoulder girdle and arms have to work constantly to stabilise you. This often happens when the reach or stem is too long and the cockpit is too low.

What helps?

• Check the handlebar height with spacers and handlebar risers
• Make a conscious effort to keep your shoulders low and relaxed
• Direct your gaze forwards not by overextending your neck, but by actively leaning your upper body forwards
• On long climbs, regularly relax your hands and shoulders
• Adjust the brake levers so that your wrists remain as straight as possible, in line with the axis of your arms

Pain in the arms and elbows

Typical symptoms

• Tired or burning forearms
• Pain on the outside of the elbow
• Sore forearms after long descents
• The feeling of having to hold on to the handlebars

Common causes

Elbows pushed through

When riding a mountain bike, your elbows should be slightly bent and turned outwards. If your arms are fully extended, they form a rigid connection between your upper body and the handlebars. This means that impacts are absorbed less effectively by your arms.

Too tight a grip

Although a firm grip may provide a sense of security in the short term, it tires the forearms and hands. Particularly on fast descents, you should guide the handlebars rather than gripping them tightly.

Incorrect braking modulation

If you constantly keep several fingers on the brake levers, your hands may tense up and you may lose control of the handlebars. Powerful brakes and short brake levers can help.

Basic driving principle

The following applies on the descent:

• Bend your elbows and knees slightly
• Keep your shoulders down
• Don’t clench your hands
• Keep your fingers loosely on the brake levers
• Let the bike do the work beneath you
• Absorbing bumps with your arms and legs
• active rather than passive driving

Your arms should not be completely relaxed. They should be working actively, but with a springy action. The difference lies in whether they allow movement or rigidly support your entire body weight.

Wrist pain and numb hands

Typical symptoms

• Pain when pressure is applied to the palm of the hand
• Numb fingers
• A tingling sensation during or after the journey
• Pain in the wrists when leaning on them
• Strain on the thumb or little finger side

Common causes

Incorrect brake lever angle

If the brake levers are angled too far downwards, the wrists often bend at an awkward angle. If they are angled too far upwards, this also results in an ergonomically unfavourable hand position. The forearms and the backs of the hands should form as straight a line as possible.

Too much pressure on the hands

A reach/stem that is too long and handlebars that are too low shift your weight forwards. When your arms are fully extended, this puts a lot of constant pressure on your hands.

Handlebars that are too wide

A very wide handlebar can cause some riders to adopt an unnatural position for their arms and wrists. The right width depends on shoulder width, height, arm length, riding style and bike type. Pain in the wrists may be a sign that the bend and width of the handlebars should be checked.

Incorrect grip position

Your hand should grip the handle fully and loosely. Your wrists should not bend outwards. Ergonomic handles can help, but they are no substitute for a correct cockpit set-up.

What helps?

• Adjust the brake lever so that your wrist is in a straight line
• Use just one finger to brake
• Deliberately reduce grip pressure on straights
• Shake your hands regularly on long rides
• Check the handlebar height and reach/stem
• If you experience persistent tingling or numbness, stop what you are doing and seek medical advice

Pain in the buttocks and sit bones

Typical symptoms

• Pain on pressure on the sit bones
• Sore sensation
• Numbness in the buttocks
• Pain following long journeys
• Difficulty getting back up

Common causes

The saddle doesn't fit

A saddle should support the sit bones without putting unnecessary strain on the soft tissues. Too soft does not automatically mean more comfortable. A very soft saddle can cause the pelvis to sink, making the contact surface unstable.

Incorrect saddle height

A saddle that is too high can cause the pelvis to tilt sideways with every pedal stroke. A saddle that is too low, on the other hand, often increases pressure on the buttocks and knees and impairs power transfer.

Sitting for too long

Mountain biking isn’t just a sport you do sitting down. Especially on an e-MTB, it’s a good idea to stand up briefly every now and then on long climbs. This takes the strain off your bottom, back and hands.

What helps?

• Measure your sit bones and choose the right saddle
• Optimising saddle height with regard to leg movement and pelvic stability
• Adjust the saddle angle in small increments only
• Don’t automatically choose a softer saddle
• Try out cycling shorts with different seat pads
• Stand out of the saddle regularly on long climbs
• If you experience numbness, don’t just carry on driving

The correct posture on the trail

A good MTB position isn’t a fixed posture. It changes depending on the terrain and riding conditions. Being active on your bike isn’t just about avoiding pain; an active riding style also means you ride faster, safer and better.

On the plain

• Keep your pelvis in a neutral position
• Stretching the back
• Bend your elbows slightly
• Keep your shoulders down
• Hands loosely on the handlebars
• Look several metres ahead

On the uphill

• Lean your upper body slightly forwards
• Keep your pelvis stable
• Don’t lean over the handlebars with a rounded back
• Optimising cadence

On the descent

• Do not push your bottom permanently behind the saddle
• Use your arms and legs as active suspension
• Lower your heels slightly
• Open your elbows and knees outwards
• Look through the bend

The suspension should also be suited to your riding position and the type of riding you do. For the key basics on air pressure, SAG and rebound damping, see the link at the end of the article.

Six exercises to ease discomfort

The following exercises do not require a gym. They are designed to strengthen and improve the flexibility of the key areas that provide stability and absorb impact whilst mountain biking. For specific exercises, see the link at the end of the article.

1. Dead Bug for core stability

​The dead bug exercise works the straight abdominal muscles. As you do dead bugs on the floor, you don’t need any special equipment – apart from, ideally, an exercise mat.

Description:

1. Lie on your back.
2. Keep your hips and knees at a 90-degree angle.
3. Stretch your arms straight up.
4. Slowly lower one arm and the opposite leg.
5. Return to the starting position and change sides.

Scope: 2 to 3 sets of 6 to 10 repetitions per side.

Important: Keep your lower back as still as possible on the floor. Do not arch your back.

2. Side plank for the lateral core muscles

​The side plank is a bodyweight exercise designed to strengthen the oblique abdominal muscles and the deep core and pelvic stabilisers.

Description:

1. Rest your weight on the side of your forearm.
2. Stretch your legs out, or start by resting your knees on the floor.
3. Lift your pelvis.
4. The shoulders, hips and knees – or feet – form a straight line.
5. Maintain a controlled position.

Scope: 2 to 3 rounds of 20 to 40 seconds per side.

3. Glute bridge for the glutes and posterior chain

​This floor exercise is one of the most effective ways of engaging the gluteus maximus.

Description:

1. Lie on your back.
2. Stand with your feet hip-width apart.
3. Slowly lift your pelvis upwards.
4. Tighten your buttocks at the top.
5. Lower it vertebra by vertebra.

Scope: 2 to 3 sets of 10 to 15 repetitions.

Do not lift from your back. The movement should come mainly from your hips and buttocks.

4. Shoulder blade push-up

​The scapular push-up trains active control of the shoulder girdle, specifically strengthens the muscles around the shoulder blades and improves mobility and stability in that area. This is more important for riding the bike with a relaxed posture than sheer arm strength. Furthermore, this exercise reduces the risk of shoulder injuries in the event of a fall.

Description:

1. Get down on all fours or into a high push-up position.
2. Keep your arms almost fully extended.
3. Control the movement of your shoulder blades as you bring them together and pull them apart.
4. The upper body remains stable.

Scope: 2 sets of 8 to 12 repetitions.

5. Thoracic spine rotation

​This exercise mobilises the upper back. The lower back should remain as stable as possible whilst performing the exercise.

Description:

1. Get down on all fours.
2. Place one hand behind your head.
3. Bring your elbow towards the opposite knee.
4. Then turn your upper body to the side.
5. Let your gaze follow the movement.

Scope: 8 to 10 repetitions per side.

6. Wrist and forearm mobilisation

Description:

1. Stretch one arm out in front of you.
2. Turn your palm upwards.
3. With your other hand, gently pull your fingers downwards.
4. Then turn your palm downwards and gently move your fingers backwards.
5. Do not stretch with sudden movements.

Scope: 20 to 30 seconds per position and side.

A simple training plan for mountain bikers

For most amateur cyclists, the following structure is sufficient to start with:

Two strength training sessions a week

• Dead Bug
• Side support
• Glute Bridge
• Shoulder Blade Push-ups
• Squats or lunges

Two to three sets per exercise. The final repetitions may be challenging, but should remain technically sound.

Before every ride: spend ten minutes

• 10 shoulder circles in each direction
• 10 controlled trunk rotations
• 10 glute bridges
• 20 seconds of side plank on each side
• 5 deep breaths, keeping your shoulders consciously relaxed
• A quick check of the brake levers, calipers and handlebars

Whilst driving

• Relax your hands every 30 minutes (or as and when required)
• Stand up occasionally on long climbs
• Actively lower your shoulders
• Don’t grip the handlebar grips too tightly
• If you start to feel pain, don’t simply increase the intensity
• Optimising cadence

When you should see a doctor

Not every complaint is a sign of a serious injury. However, there are certain symptoms you should not ignore:

• Pain following a fall
• Persistent numbness or tingling
• Loss of strength in an arm or leg
• Pain that radiates into the arm or leg
• night-time pain or pain that is steadily getting worse
• significant restriction of movement

If you experience symptoms like these, you shouldn’t simply carry on optimising your bike and training; instead, you should seek medical advice to identify the cause. Professional help is also advisable for back pain that does not improve despite adjusting the intensity and type of exercise.

Ultimately, the following applies

Pain whilst mountain biking is often not caused by a single mistake. It is the interplay between the bike, the rider’s body and riding technique that is crucial.

The most important first steps are:

1. Check the handlebars, saddle and brake lever positions.
2. Use your hands, shoulders and elbows more freely on the trail.
3. Actively direct your gaze, rather than overextending your neck.
4. Strengthen your core and glutes regularly.
5. Gradually increase the intensity and length of your runs.
6. Take numbness, tingling and radiating pain seriously.

If you focus not only on your body but also on your bike and your riding technique, you can reduce many common problems whilst gaining greater control, comfort and safety on the trail.