{"id":45828,"date":"2025-03-29T21:31:12","date_gmt":"2025-03-30T04:31:12","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=45828"},"modified":"2025-04-03T15:36:53","modified_gmt":"2025-04-03T22:36:53","slug":"middle-back-pain-in-cyclists","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/middle-back-pain-in-cyclists\/","title":{"rendered":"Middle Back Pain in Cyclists: Stretches and Exercises for Pain Relief"},"content":{"rendered":"<p>This post contains information on what causes middle back pain in cyclists, plus structured stretches and strength workouts to help you end the pain. Because after all, we all want to be out of pain and back on our bikes as soon as possible. Be sure to read to the end of the post for extra tips to avoid middle back pain.<\/p>\n<p>You may have noticed that a lot of my posts lately have been about various aches, pains, and injuries. I have always been prone to injury, and the older I get, the worse it seems to get. Mrs. Average Joe Cyclist always says it\u2019s because I overdo things, but I am pretty sure it\u2019s usually because I just need a new bike. Anyway, I have consulted a lot of physiotherapists, doctors, and a chiropractor. And I have done a lot of research. I have learned a lot about how to deal with my various ailments, and I want to share what I have learned with you. In the case of middle back pain in cyclists, I have found the stretches and exercises in this post to be remarkably helpful.<\/p>\n<p>If you&#8217;re a cyclist, you know the joy of the open road\u2014or the joy of cycling with your favorite app on an indoor trainer session. But what happens when that joy is interrupted by nagging <strong>middle back pain<\/strong>? Whether you&#8217;re putting in long miles on your bike or spending extra time on a stationary trainer, back stiffness and discomfort can creep in. And that can lead to pain both on and off the bike. In my experience, it\u2019s even more common when using an indoor trainer.<\/p>\n<p>The good news? A <strong>simple routine of stretches and strengthening exercises<\/strong> can help relieve and prevent middle back pain, keeping you in the saddle longer and pain-free.<\/p>\n<h2>Middle Back Pain in Cyclists &#8211; What Causes It?<\/h2>\n<figure id=\"attachment_45824\" aria-describedby=\"caption-attachment-45824\" style=\"width: 1003px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45824\" data-permalink=\"https:\/\/averagejoecyclist.com\/middle-back-pain-in-cyclists\/joe-curved-back-zwift-ride-1003\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?fit=1003%2C623&amp;ssl=1\" data-orig-size=\"1003,623\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Joe curved back Zwift Ride 1003\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Cycling posture naturally encourages rounded shoulders and a forward-leaning position, putting extra strain on the thoracic spine (mid-back)&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?fit=300%2C186&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?fit=750%2C466&amp;ssl=1\" class=\"wp-image-45824 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg\" alt=\"Cycling posture naturally encourages rounded shoulders and a forward-leaning position, putting extra strain on the thoracic spine (mid-back). Middle Back Pain in Cyclists: Stretches and Exercises for Pain Relief\" width=\"1003\" height=\"623\" \/><figcaption id=\"caption-attachment-45824\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45824\" data-permalink=\"https:\/\/averagejoecyclist.com\/middle-back-pain-in-cyclists\/joe-curved-back-zwift-ride-1003\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?fit=1003%2C623&amp;ssl=1\" data-orig-size=\"1003,623\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Joe curved back Zwift Ride 1003\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Cycling posture naturally encourages rounded shoulders and a forward-leaning position, putting extra strain on the thoracic spine (mid-back)&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?fit=300%2C186&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?fit=750%2C466&amp;ssl=1\" class=\"wp-image-45824 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?resize=1003%2C623&#038;ssl=1\" alt=\"Cycling posture naturally encourages rounded shoulders and a forward-leaning position, putting extra strain on the thoracic spine (mid-back). Middle Back Pain in Cyclists: Stretches and Exercises for Pain Relief\" width=\"1003\" height=\"623\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?w=1003&amp;ssl=1 1003w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?resize=300%2C186&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?resize=750%2C466&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-curved-back-Zwift-Ride-1003.jpg?resize=768%2C477&amp;ssl=1 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/noscript> I really love Zwifting. And Rouvy too. But the problem is that being on a bike naturally encourages rounded shoulders and a forward-leaning position, putting extra strain on the thoracic spine (mid-back)<\/figcaption><\/figure>\n<p>Cycling posture naturally encourages <strong>rounded shoulders<\/strong> and a <strong>forward-leaning position<\/strong>, putting extra strain on the <strong>thoracic spine<\/strong> (mid-back). If you ride long distances or spend a lot of time in aero or aggressive positions, your mid-back muscles can become <strong>tight and fatigued<\/strong>. A lack of mobility in the upper back can also force the lower back and neck to compensate, leading to discomfort.<\/p>\n<p>To counteract this, we need a <strong>balanced approach<\/strong> that includes:<\/p>\n<ul>\n<li><strong>Daily mobility work<\/strong> to improve <strong>flexibility<\/strong>. In their excellent book on <a href=\"https:\/\/amzn.to\/3FNeEYZ\" target=\"_blank\" rel=\"noopener\">Strength and Conditioning for Cyclists<\/a>, Phil Burt and Martin Evans explain that flexibility\/mobility is part of the essential foundation for pain-free cycling. It&#8217;s no good developing the perfect pedaling technique, if your foundation includes an immobile back and hips.<\/li>\n<li><strong>Post-ride stretches<\/strong> to release tension and stretch out those tight and contracted muscles.<\/li>\n<li><strong>Strength exercises<\/strong> to build endurance and support posture, so that our bodies can withstand hours on a bike.<\/li>\n<li><strong>Other strategies,<\/strong> which are detailed in the tips at the end of this post.<\/li>\n<\/ul>\n\n<table id=\"tablepress-226\" class=\"tablepress tablepress-id-226 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Supplements for Cyclists that We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_44662\" aria-describedby=\"caption-attachment-44662\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44662 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Precision-Hydration-Energy-gel-table.jpg?resize=150%2C198&#038;ssl=1\" alt=\"\" width=\"150\" height=\"198\" \/><\/a><figcaption id=\"caption-attachment-44662\" class=\"wp-caption-text\">Precision Hydration Fuel Gel with 30 grams of carbs. Precisely formulated to meet your carb needs on long bike rides. <a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\">Please click here to see the current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44664\" aria-describedby=\"caption-attachment-44664\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44664 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Electrolytes-table.jpg?resize=150%2C169&#038;ssl=1\" alt=\"\" width=\"150\" height=\"169\" \/><\/a><figcaption id=\"caption-attachment-44664\" class=\"wp-caption-text\">Key Nutrients Electrolytes packets. Sugar free and pleasant tasting. <a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\">Please click here to see the best current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><figure id=\"attachment_44668\" aria-describedby=\"caption-attachment-44668\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44668 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Dymatize-whey-protein-isolate-protein-table.jpg?resize=150%2C205&#038;ssl=1\" alt=\"\" width=\"150\" height=\"205\" \/><\/a><figcaption id=\"caption-attachment-44668\" class=\"wp-caption-text\">Dymatize ISO 100 Whey Protein Isolate Powder, Chocolate Peanut Butter Flavor. The best form of whey protein, with minimal fat and carbs. <a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44671\" aria-describedby=\"caption-attachment-44671\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44671 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Naked-Pea-Protein-Powder-table.jpg?resize=150%2C209&#038;ssl=1\" alt=\"\" width=\"150\" height=\"209\" \/><\/a><figcaption id=\"caption-attachment-44671\" class=\"wp-caption-text\">Naked Pea Vegan Pure Protein Powder. An excellent form of protein with no additives and a bland taste. <a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"2\" class=\"column-1\"><center><figure id=\"attachment_44701\" aria-describedby=\"caption-attachment-44701\" style=\"width: 112px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/45g4JE0\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44701 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Sports-Nutrition-Omega-3-Fish-oil-table-smaller-1.jpg?resize=112%2C186&#038;ssl=1\" alt=\"\" width=\"112\" height=\"186\" \/><\/a><figcaption id=\"caption-attachment-44701\" class=\"wp-caption-text\">Sports Nutrition Triple Strength Omega-3 Fish Oil, from Wild Alaska Pollock. <a href=\"https:\/\/amzn.to\/45g4JE0\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-226 from cache -->\n<h2>Daily Stretches for Cyclists<\/h2>\n<p>Hold each stretch for <strong>20 to 30 seconds<\/strong>, repeat <strong>2 to 3 times per side<\/strong>.<\/p>\n<p><strong>Cat-Cow Stretch (10 reps)<\/strong> \u2013 On hands and knees, arch your back (cow), then round it (cat). Great for keeping the spine mobile. Take it slow and easy, making sure you gently carry the stretch as far as possible in each direction.<\/p>\n<figure id=\"attachment_45884\" aria-describedby=\"caption-attachment-45884\" style=\"width: 508px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45884\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/cat-and-cow-post-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?fit=508%2C189&amp;ssl=1\" data-orig-size=\"508,189\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cat and cow post (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Cat-Cow Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?fit=300%2C112&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?fit=508%2C189&amp;ssl=1\" class=\"size-full wp-image-45884 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg\" alt=\"\" width=\"508\" height=\"189\" \/><figcaption id=\"caption-attachment-45884\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45884\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/cat-and-cow-post-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?fit=508%2C189&amp;ssl=1\" data-orig-size=\"508,189\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cat and cow post (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Cat-Cow Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?fit=300%2C112&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?fit=508%2C189&amp;ssl=1\" class=\"size-full wp-image-45884 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?resize=508%2C189&#038;ssl=1\" alt=\"\" width=\"508\" height=\"189\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?w=508&amp;ssl=1 508w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/cat-and-cow-post-1.jpg?resize=300%2C112&amp;ssl=1 300w\" sizes=\"(max-width: 508px) 100vw, 508px\" \/><\/noscript> Cat-Cow Stretch<\/figcaption><\/figure>\n<p><strong>Child\u2019s Pose<\/strong>\u00a0\u2013 Sit back on your heels, reach arms forward, and stretch through the mid-back. Only go as far as you can. This is a movement in which I am always reminded of how limited my own flexibility is.<\/p>\n<figure id=\"attachment_45885\" aria-describedby=\"caption-attachment-45885\" style=\"width: 375px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45885\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/perform-child-pose-in-yoga-step-3-version-creative-commons-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?fit=375%2C164&amp;ssl=1\" data-orig-size=\"375,164\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Perform-Child-Pose-in-Yoga-Step-3-Version-Creative Commons (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Child&#8217;s Pose&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?fit=300%2C131&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?fit=375%2C164&amp;ssl=1\" class=\"size-full wp-image-45885 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg\" alt=\"Child's Pose\" width=\"375\" height=\"164\" \/><figcaption id=\"caption-attachment-45885\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45885\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/perform-child-pose-in-yoga-step-3-version-creative-commons-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?fit=375%2C164&amp;ssl=1\" data-orig-size=\"375,164\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Perform-Child-Pose-in-Yoga-Step-3-Version-Creative Commons (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Child&#8217;s Pose&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?fit=300%2C131&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?fit=375%2C164&amp;ssl=1\" class=\"size-full wp-image-45885 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?resize=375%2C164&#038;ssl=1\" alt=\"Child's Pose\" width=\"375\" height=\"164\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?w=375&amp;ssl=1 375w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Perform-Child-Pose-in-Yoga-Step-3-Version-Creative-Commons-1.jpg?resize=300%2C131&amp;ssl=1 300w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/noscript> Child&#8217;s Pose<\/figcaption><\/figure>\n<p><strong>Thoracic Extension (10 reps)<\/strong> \u2013 Sit in a chair, hands behind head, lean back slightly over the top of the chair. Helps reverse cycling posture. You can do this one, and the next one, anytime of the day. If you\u2019re at a desk all day, try setting a timer to remind you to do them several times a day. This stretch in particular just feels so good.<\/p>\n<figure id=\"attachment_45919\" aria-describedby=\"caption-attachment-45919\" style=\"width: 364px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45919\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/stretches-thoracic-extension-joe-transparent\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?fit=364%2C323&amp;ssl=1\" data-orig-size=\"364,323\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"stretches thoracic extension Joe transparent\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Thoracic extension while seated in a chair&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?fit=300%2C266&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?fit=364%2C323&amp;ssl=1\" class=\"size-full wp-image-45919 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg\" alt=\"Thoracic extension while seated in a chair\" width=\"364\" height=\"323\" \/><figcaption id=\"caption-attachment-45919\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45919\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/stretches-thoracic-extension-joe-transparent\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?fit=364%2C323&amp;ssl=1\" data-orig-size=\"364,323\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"stretches thoracic extension Joe transparent\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Thoracic extension while seated in a chair&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?fit=300%2C266&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?fit=364%2C323&amp;ssl=1\" class=\"size-full wp-image-45919 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?resize=364%2C323&#038;ssl=1\" alt=\"Thoracic extension while seated in a chair\" width=\"364\" height=\"323\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?w=364&amp;ssl=1 364w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/stretches-thoracic-extension-Joe-transparent.jpg?resize=300%2C266&amp;ssl=1 300w\" sizes=\"(max-width: 364px) 100vw, 364px\" \/><\/noscript> Thoracic extension while seated in a chair<\/figcaption><\/figure>\n<p><strong>Seated Torso Twist<\/strong>\u00a0\u2013 Cross one leg over the other and gently twist toward the bent knee. This is a great post-ride stretch.<\/p>\n<figure id=\"attachment_45920\" aria-describedby=\"caption-attachment-45920\" style=\"width: 375px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45920\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/stretches-seated-torso-twist\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?fit=375%2C632&amp;ssl=1\" data-orig-size=\"375,632\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Stretches seated torso twist\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Seated torso twist&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?fit=178%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?fit=375%2C632&amp;ssl=1\" class=\"size-full wp-image-45920 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg\" alt=\"Seated torso twist\" width=\"375\" height=\"632\" \/><figcaption id=\"caption-attachment-45920\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45920\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/stretches-seated-torso-twist\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?fit=375%2C632&amp;ssl=1\" data-orig-size=\"375,632\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Stretches seated torso twist\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Seated torso twist&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?fit=178%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?fit=375%2C632&amp;ssl=1\" class=\"size-full wp-image-45920 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?resize=375%2C632&#038;ssl=1\" alt=\"Seated torso twist\" width=\"375\" height=\"632\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?w=375&amp;ssl=1 375w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-seated-torso-twist.jpg?resize=178%2C300&amp;ssl=1 178w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/noscript> Seated torso twist<\/figcaption><\/figure>\n<p><strong>Chest Opener Stretch in Doorway<\/strong>\u00a0\u2013 Stand in a doorway, hands on the frame, and gently lean forward to open your chest.<\/p>\n<figure id=\"attachment_45926\" aria-describedby=\"caption-attachment-45926\" style=\"width: 375px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45926\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/stretches-doorway-stretch-for-chest\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?fit=375%2C348&amp;ssl=1\" data-orig-size=\"375,348\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Stretches Doorway stretch for chest\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The doorway chest opener stretch is a good counter-balance to the many hours we spend bent forward over our handlebars&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?fit=300%2C278&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?fit=375%2C348&amp;ssl=1\" class=\"size-full wp-image-45926 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg\" alt=\"The doorway chest opener stretch is a good counter-balance to the many hours we spend bent forward over our handlebars\" width=\"375\" height=\"348\" \/><figcaption id=\"caption-attachment-45926\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45926\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/stretches-doorway-stretch-for-chest\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?fit=375%2C348&amp;ssl=1\" data-orig-size=\"375,348\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Stretches Doorway stretch for chest\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The doorway chest opener stretch is a good counter-balance to the many hours we spend bent forward over our handlebars&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?fit=300%2C278&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?fit=375%2C348&amp;ssl=1\" class=\"size-full wp-image-45926 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?resize=375%2C348&#038;ssl=1\" alt=\"The doorway chest opener stretch is a good counter-balance to the many hours we spend bent forward over our handlebars\" width=\"375\" height=\"348\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?w=375&amp;ssl=1 375w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-Doorway-stretch-for-chest.jpg?resize=300%2C278&amp;ssl=1 300w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/noscript> The doorway chest opener stretch is a good counter-balance to the many hours we spend bent forward over our handlebars<\/figcaption><\/figure>\n<h2>Post-Ride Stretches for Mid-Back Relief<\/h2>\n<p>After a ride, focus on these <strong>targeted stretches<\/strong> to release tension from prolonged cycling posture.<\/p>\n<p><strong>Chest Opener Stretch in Doorway (hold for 20 sec)<\/strong> \u2013Stand in a doorway, hands on the frame, and gently lean forward to open your chest. See photo above.<\/p>\n<p><strong>Thread the Needle Stretch<\/strong> \u2013 Start on hands and knees. Reach your right arm under your left arm, allowing your shoulder and head to rest on the floor. Keeps your upper back flexible and pain-free.<\/p>\n<p><strong>Standing Lat Stretch<\/strong> \u2013 Reach both arms overhead, grab your right wrist with your left hand, and gently pull while leaning to the left. Stretches the upper back and sides.<\/p>\n<figure id=\"attachment_45922\" aria-describedby=\"caption-attachment-45922\" style=\"width: 334px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45922\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/stretches-standing-lat-stretch-joe-transparent\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?fit=334%2C584&amp;ssl=1\" data-orig-size=\"334,584\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Stretches standing lat stretch joe transparent\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Standing Lat Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?fit=172%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?fit=334%2C584&amp;ssl=1\" class=\"size-full wp-image-45922 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg\" alt=\"Standing Lat Stretch\" width=\"334\" height=\"584\" \/><figcaption id=\"caption-attachment-45922\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45922\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/stretches-standing-lat-stretch-joe-transparent\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?fit=334%2C584&amp;ssl=1\" data-orig-size=\"334,584\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Stretches standing lat stretch joe transparent\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Standing Lat Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?fit=172%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?fit=334%2C584&amp;ssl=1\" class=\"size-full wp-image-45922 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?resize=334%2C584&#038;ssl=1\" alt=\"Standing Lat Stretch\" width=\"334\" height=\"584\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?w=334&amp;ssl=1 334w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Stretches-standing-lat-stretch-joe-transparent.jpg?resize=172%2C300&amp;ssl=1 172w\" sizes=\"(max-width: 334px) 100vw, 334px\" \/><\/noscript> Standing Lat Stretch<\/figcaption><\/figure>\n<p><strong>Seated Forward Fold<\/strong> \u2013 Sit with legs straight, back flat, and hinge from the hips to reach forward. Focus on lengthening your spine instead of rounding your back.<\/p>\n<p><strong>Foam Rolling (Thoracic Spine &amp; Lats)<\/strong> \u2013 Lie on a foam roller placed perpendicular to your spine at mid-back level. Support your head with your hands and gently roll up and down. For the lats, lie on your side with the roller under your armpit and roll slowly along your ribs.<\/p>\n<h2>Strength Routine for Cyclists (2 to 3 times per week)<\/h2>\n<p>A strong mid-back supports better posture, reducing the strain from long rides. Perform <strong>2\u20133 sets of 10\u201315 reps<\/strong> per exercise.<\/p>\n<ol>\n<li><strong>Reverse Flys (Dumbbells or Bands)<\/strong> \u2013 Bend slightly forward, lift arms to the side, squeezing shoulder blades.<\/li>\n<li><strong>Rows (Wide Grip Variation, Dumbbells, or Bands)<\/strong> \u2013 Pull weights toward your chest with palms facing down, targeting mid-back muscles.<\/li>\n<li><strong>Superman Hold (3 x 10-sec hold)<\/strong> \u2013 Lie face down, lift chest, arms, and legs slightly off the ground, hold, then lower.<\/li>\n<li><strong>Thoracic Bridge (10 reps)<\/strong> \u2013 Sit on the floor, knees bent, push hips up while keeping arms extended behind you.<\/li>\n<li><strong>Wall Angels (10 reps)<\/strong> \u2013 Stand against a wall, move arms up and down like a snow angel while keeping your lower back flat.<\/li>\n<li><strong data-start=\"83\" data-end=\"135\">Plank Variations (Hold for 30 sec per variation). For example: <\/strong><strong data-start=\"140\" data-end=\"157\">Forearm Plank<\/strong> \u2013 Keep your body straight, elbows under shoulders. <strong data-start=\"213\" data-end=\"227\">High Plank<\/strong> \u2013 Same as forearm plank but on extended arms. <strong data-start=\"278\" data-end=\"300\">Shoulder Tap Plank<\/strong> \u2013 From high plank, tap opposite shoulder while keeping hips stable. <strong data-start=\"373\" data-end=\"387\">Side Plank<\/strong> \u2013 Support yourself on one forearm, stacking your feet.<\/li>\n<li><strong data-start=\"450\" data-end=\"492\">Scapular Retractions (10 reps, 2 sets). <\/strong>To do this, stand or sit tall, and squeeze your <strong data-start=\"524\" data-end=\"552\">shoulder blades together<\/strong> without shrugging. Hold for <strong>4\u00a0seconds<\/strong>, then release.<\/li>\n<\/ol>\n<h2>Final Tips for Middle Back Pain in Cyclists<\/h2>\n<ul>\n<li><strong>Listen to your body.<\/strong> If pain improves within <strong>1 to 2 weeks<\/strong>, it\u2019s likely a muscle imbalance or overuse issue. If not, further adjustments may be needed.<\/li>\n<li><strong>Check your bike fit.<\/strong> Poor saddle position or bar reach can lead to extra strain on your back. As with most cycling ailments, the first thing to check is whether your saddle is correctly positioned. See our post, <a href=\"https:\/\/averagejoecyclist.com\/how-to-choose-right-bike-saddle\/\">How to Find the Right Height and Setback for Your Bike Saddle<\/a>. Also check that your bike is the right size! See our <a href=\"https:\/\/averagejoecyclist.com\/complete-guide-bike-frame-size\/\">Complete Bike Frame Size Guide \u2013 Bike Frame Measurement and Size Charts.<\/a><\/li>\n<li><strong>Take short breaks.<\/strong> If you&#8217;re on an indoor trainer, get off the bike and stretch mid-session to avoid excessive stiffness.<\/li>\n<li><strong>Prioritize recovery.<\/strong> Don\u2019t ignore your back pain\u2014stretch, strengthen, and keep yourself riding pain-free.<\/li>\n<li>If possible, bring in other therapies, such as hot tubs and masseurs.<\/li>\n<li>Consider doing cross-training to balance your muscle development. Yoga and swimming are both excellent complements to cycling.<\/li>\n<li>If all of this fails, think about seeing a <strong>doctor, physiotherapist, or chiropractor.<\/strong> Or all three, which is what I eventually did.<\/li>\n<\/ul>\n<p>Good luck with this, and with getting back on your bike, pain-free. Got your own mid-back relief strategies? Drop them in the comments and share your experience!<\/p>\n\n<table id=\"tablepress-191\" class=\"tablepress tablepress-id-191 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"3\" class=\"column-1\"><center><strong>Must Read: Our Latest Garmin Post<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>Garmin Edge 1050 vs. 1040 - <a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" rel=\"noopener\" target=\"_blank\">What's the Difference, and Which is Better?<\/a><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><strong><a href=\"https:\/\/amzn.to\/4hEJG3f\" target=\"_blank\">Garmin Edge 1040<\/a><\/center><\/strong><\/td><td class=\"column-2\"><center><strong><a href=\"https:\/\/amzn.to\/4i4lF5p\" target=\"_blank\">Garmin Edge 1040 SOLAR<\/a><\/center><\/strong><\/td><td class=\"column-3\"><center><strong><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\">Garmin Edge 1050<\/a><\/center><\/strong><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><center><a href=\"https:\/\/amzn.to\/3Obqrlm\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-43900 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-edge-1040-103.jpg?resize=103%2C203&#038;ssl=1\" alt=\"\" width=\"103\" height=\"203\" \/><\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/amzn.to\/3v57vy9\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-43900 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-edge-1040-103.jpg?resize=103%2C203&#038;ssl=1\" alt=\"\" width=\"103\" height=\"203\" \/><\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-45165 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Garmin-Edge-1050-table.jpg?resize=103%2C200&#038;ssl=1\" alt=\"\" width=\"103\" height=\"200\" \/><\/a><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"https:\/\/amzn.to\/3Obqrlm\" target=\"_blank\" rel=\"noopener\"><strong>About $600 - click for current price on Amazon<\/strong><\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/amzn.to\/3v57vy9\"><strong>About $750 - click for current price on Amazon<\/strong><\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\" rel=\"noopener\"><strong>About $700 - click for current price on Amazon<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-191 from cache -->\n<h2>Related Medical Posts for Cyclists<\/h2>\n<p><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/does-exercise-help-with-fat-loss\/\">Exercise Doesn\u2019t Help with Fat Loss \u2013 A Myth that Needs to be Busted?<\/a><\/p>\n<p><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/how-to-come-back-from-a-cycling-injury\/\">How to Come Back from a Cycling Injury<\/a><\/p>\n<p><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/\">Four Steps to Prevent and Recover from Cyclist\u2019s Knee (Patellar Tendinitis)<\/a><\/p>\n<p><strong>Related Post:<\/strong> <a href=\"https:\/\/averagejoecyclist.com\/modify-bike-thumb-arthritis\/\">How to Modify Your Bike to Cycle with Thumb Arthritis (CMC Arthritis) or De Quervain\u2019s Tenosynovitis<\/a><\/p>\n<p><strong>Related Post:<\/strong> <a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\">Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/a><\/p>\n<p><strong>Related Post:<\/strong> <a href=\"https:\/\/averagejoecyclist.com\/guide-prevent-cure-plantar-fasciitis\/\">3 Easy Tips for Preventing Plantar Fasciitis \u2013 and 5 Simple Exercises to Cure It<\/a><\/p>\n<p><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/iliotibial-band-syndrome\/\">How to Prevent and Treat Iliotibial Band Syndrome (ITBS)<\/a><\/p>\n<p><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\">Piriformis Syndrome in Cyclists \u2013 How to Prevent and Cure It<\/a><\/p>\n<p><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/return-to-cycling-and-swimming-after-piriformis-syndrome\/\">Returning to Cycling and Swimming after Severe Piriformis Syndrome: A Step-by-Step Plan<\/a><\/p>\n<p><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/guide-to-returning-to-cycling-after-piriformis-syndrome\/\">A Step-by-step Guide to Returning to Cycling After Severe Piriformis Syndrome<\/a><\/p>\n<p><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/exercises-and-stretches-for-piriformis-syndrome\/\">Exercises and Stretches for Piriformis Syndrome in Cyclists<\/a><\/p>\n<p><strong>Related Post:<\/strong> <a href=\"https:\/\/averagejoecyclist.com\/miraculous-cheap-cure-cycling-knee-pain-2\/\">How to Cure Cycling Knee Pain with a Miraculous, Cheap Cure<\/a><\/p>\n<p><strong>Related Post:<\/strong> <a href=\"https:\/\/averagejoecyclist.com\/cyclists-knee-replacement-surgery\/\">5 Doctor\u2019s Tips to Start Cycling Again after Knee Replacement Surgery<\/a><\/p>\n<p><strong>Related Post:<\/strong> <a href=\"https:\/\/averagejoecyclist.com\/exercise-is-miracle-cure\/\">Science Shows that Exercise is a Miracle Cure and Protects You from Diseases<\/a><\/p>\n<p><strong>Related Post:<\/strong> <a href=\"https:\/\/averagejoecyclist.com\/7-ways-to-prevent-cycling-knee-pain\/\">7 Ways to Prevent Cycling Knee Pain<\/a><\/p>\n<p><strong>Related Post:<\/strong> <a href=\"https:\/\/averagejoecyclist.com\/3-exercises-to-cure-cycling-knee-pain\/\">Video: 3 Exercises for Cycling Knee Pain<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This post contains information on what causes middle back pain in cyclists, plus structured stretches and strength workouts to help you end the pain. At the end of the post we include useful tips and strategies for dealing with mid-back pain.<\/p>\n","protected":false},"author":1,"featured_media":45823,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[406,1268],"tags":[],"class_list":{"0":"post-45828","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-and-health-cycling-and-fitness","8":"category-cycling-tips-2","9":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Middle Back Pain in Cyclists: Stretches and Exercises for Pain Relief &#8226; 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