Whether you are new to riding bikes or a cycling novice, there’s one thing that happens to everyone eventually: a sore backside. You may be wondering if there is anything to be done about this somewhat awkward situation and the answer is, yes!

Typically, the soreness will resolve itself after a few weeks of consistent riding. But there are a few things cyclists can do to help ease the pain and set up for a more comfortable ride.

MAKE SURE THE BIKE IS ADJUSTED CORRECTLY

First and foremost, your bike seat should be adjusted to the right height as well as the correct handlebar adjustment. One tried-and-true method of determining saddle placement is the “heel method.” Simply sit on your bike in the shoes you will be riding in and begin to pedal. If you find that you are struggling to reach at the bottom or rocking side to side, your seat may be positioned too high. Conversely, if your pedaling is a bit too smooth, inch your seat a bit higher. The goal is to find the sweet spot between overreaching for the pedals and not reaching at all.

WEAR THE PROPER ATTIRE

Most cycling shorts are designed specifically to alleviate this type of pain with padding but also extra protection against chafing. While a new bike wardrobe may not be necessary for quick trips around the block or a short commute to work, investing in the right shorts will definitely pay off in the long run for those longer rides.

INVEST IN A BIKE PAD

If new bike shorts aren’t up your alley, try a bike seat pad, essentially a piece of foam under the seat to add extra padding and keep the seat from rubbing against the inner legs during a ride. There are two primary types of pads: performance and cushion. Performance seat cushions are designed for mountain bikes, road bikes and touring bikes, offering minimal padding to create more power in the bike. While cushion seats are wider and provide more padding more recreational cycling.

USE PROPER FORM

One of the most important things a cyclist should focus on to prevent muscle soreness of all types is their form. Relax the shoulders and spine, keep your knees in line with your feet and remember to engage the core!