WHEN IN DOUBT: WORK YOUR CORE

X Of the 739 riders in that 2019 study, those who trained their core were less likely to report pain while riding. Other research has shown that a strong, engaged core decreases side-to-side leg movement, which could lead to knee pain and back strain.

X Focus on the deep core – specifically the transverse abdominals muscles that wrap around your midsection like a weight belt or corset, and the multifidus muscles that run vertically along your spine. These muscles anchor you in the saddle. One study on off-road riders found that those who reported back pain had less-developed transverse abdominals and lumbar multifidus spinae. To strengthen yours, incorporate core exercises such as planks and hip bridges into your regular routine.