{"id":45908,"date":"2025-05-05T05:08:08","date_gmt":"2025-05-05T12:08:08","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=45908"},"modified":"2025-05-05T10:39:28","modified_gmt":"2025-05-05T17:39:28","slug":"side-pain","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/side-pain\/","title":{"rendered":"How Indoor Cycling Can Cause Side Pain and How to Fix It"},"content":{"rendered":"<p>This post explains exactly how indoor cycling can cause side pain, and how to prevent and cure it. If you&#8217;ve ever experienced tenderness on both sides of your torso\u2014between the rib cage and the hips\u2014after an indoor cycling session, you&#8217;re not alone. Many cyclists, especially those who enjoy indoor training, report this kind of discomfort. Personally, I had quite severe DOMS (delayed onset muscle soreness) in my sides for 7 days after a particularly intense Zwift session. The good news? It\u2019s usually nothing serious and can often be resolved with simple adjustments and stretches. Let\u2019s break down why this happens and how to relieve it.<\/p>\n<figure id=\"attachment_46106\" aria-describedby=\"caption-attachment-46106\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"46106\" data-permalink=\"https:\/\/averagejoecyclist.com\/side-pain\/my-avatar-in-france-zwift-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" 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=\"My avatar in France Zwift (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;When I am cycling on Zwift, my avatar looks as heroic as I feel. But sometimes, after a long ride, I feel anything but heroic, because I experience side pain between my ribs and hips. This is pretty common. This post explains how to deal with it&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?fit=750%2C420&amp;ssl=1\" class=\"size-full wp-image-46106 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg\" alt=\"When I am cycling on Zwift, my avatar looks as heroic as I feel. But sometimes, after a long ride, I feel anything but heroic, because I experience side pain between my ribs and hips. This is pretty common. This post explains how to deal with it\" width=\"750\" height=\"420\" \/><figcaption id=\"caption-attachment-46106\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"46106\" data-permalink=\"https:\/\/averagejoecyclist.com\/side-pain\/my-avatar-in-france-zwift-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" 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=\"My avatar in France Zwift (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;When I am cycling on Zwift, my avatar looks as heroic as I feel. But sometimes, after a long ride, I feel anything but heroic, because I experience side pain between my ribs and hips. This is pretty common. This post explains how to deal with it&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?fit=750%2C420&amp;ssl=1\" class=\"size-full wp-image-46106 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?resize=750%2C420&#038;ssl=1\" alt=\"When I am cycling on Zwift, my avatar looks as heroic as I feel. But sometimes, after a long ride, I feel anything but heroic, because I experience side pain between my ribs and hips. This is pretty common. This post explains how to deal with it\" width=\"750\" height=\"420\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/My-avatar-in-France-Zwift-1.jpg?resize=300%2C168&amp;ssl=1 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> When I am cycling on Zwift, my avatar looks as heroic as I feel. But sometimes, after a long ride, I feel anything but heroic, because I experience side pain between my ribs and hips. This is pretty common. This post explains how to deal with it<\/figcaption><\/figure>\n<h2>Why Does Stationary Cycling Cause Side Pain?<\/h2>\n<h3>Engagement of Core Muscles<\/h3>\n<p>Stationary cycling requires more core stability than many realize. Unlike outdoor cycling, where slight shifts in body position and road conditions engage different muscle groups, indoor cycling keeps you in a fixed posture. This prolonged engagement of the obliques and lower back muscles can lead to muscle fatigue and tenderness.<\/p>\n<h3>Incorrect Bike Setup and Saddle Position<\/h3>\n<p>If your seat is too high, too low, or too far forward\/backward, it can cause an unnatural pelvic tilt. This strain can radiate up through the lower back and sides. A proper bike fit can help prevent excessive stress on your torso.<\/p>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/how-to-choose-right-bike-saddle\/\">How to Find the Right Height, Tilt and Setback for Your Bike Saddle<\/a><\/h4>\n<figure id=\"attachment_45242\" aria-describedby=\"caption-attachment-45242\" style=\"width: 508px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4hMUdJJ\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" data-attachment-id=\"45242\" data-permalink=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/bike-fit-book-cover-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?fit=508%2C597&amp;ssl=1\" data-orig-size=\"508,597\" 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=\"Bike Fit book cover (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;It is absolutely essential to get your bike fit correct. This book shows you how to do it right. &lt;a href=&quot;https:\/\/amzn.to\/4hMUdJJ&quot;&gt;Click here to check out the current price on Amazon&lt;\/a&gt;&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?fit=255%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?fit=508%2C597&amp;ssl=1\" class=\"wp-image-45242 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg\" alt=\"Bike Fit book\" width=\"508\" height=\"597\" \/><figcaption id=\"caption-attachment-45242\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45242\" data-permalink=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/bike-fit-book-cover-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?fit=508%2C597&amp;ssl=1\" data-orig-size=\"508,597\" 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=\"Bike Fit book cover (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;It is absolutely essential to get your bike fit correct. This book shows you how to do it right. &lt;a href=&quot;https:\/\/amzn.to\/4hMUdJJ&quot;&gt;Click here to check out the current price on Amazon&lt;\/a&gt;&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?fit=255%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?fit=508%2C597&amp;ssl=1\" class=\"wp-image-45242 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?resize=508%2C597&#038;ssl=1\" alt=\"Bike Fit book\" width=\"508\" height=\"597\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?w=508&amp;ssl=1 508w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Bike-Fit-book-cover-1.jpg?resize=255%2C300&amp;ssl=1 255w\" sizes=\"(max-width: 508px) 100vw, 508px\" \/><\/noscript><\/a> It is absolutely essential to get your bike fit correct. This book shows you how to do it right. <a href=\"https:\/\/amzn.to\/4hMUdJJ\">Click here to check out the current price on Amazon<\/a><\/figcaption><\/figure>\n<h3>Insufficient Core Strength<\/h3>\n<p>Weak core muscles can lead to overcompensation by the lower back and oblique muscles. Over time, this imbalance can cause tightness and soreness in the side muscles.<\/p>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\">Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists<\/a><\/h4>\n<h3>Static Hip Positioning<\/h3>\n<p>Because the bike remains stationary, your hips experience less natural side-to-side movement compared to outdoor riding. This can cause stiffness in the quadratus lumborum (QL) muscles, which connect the lower ribs to the pelvis, leading to discomfort along the sides of your torso.<\/p>\n<figure id=\"attachment_45916\" aria-describedby=\"caption-attachment-45916\" style=\"width: 462px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45916\" data-permalink=\"https:\/\/averagejoecyclist.com\/side-pain\/quadratuslumborum-copy-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?fit=462%2C476&amp;ssl=1\" data-orig-size=\"462,476\" 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=\"Quadratuslumborum copy (2)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Indoor cycling can cause stiffness in the quadratus lumborum (QL) muscles, which connect your lower ribs to your pelvis&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?fit=291%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?fit=462%2C476&amp;ssl=1\" class=\"wp-image-45916 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg\" alt=\"Indoor cycling can cause stiffness in the quadratus lumborum (QL) muscles, which connect your lower ribs to your pelvis\" width=\"462\" height=\"476\" \/><figcaption id=\"caption-attachment-45916\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45916\" data-permalink=\"https:\/\/averagejoecyclist.com\/side-pain\/quadratuslumborum-copy-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?fit=462%2C476&amp;ssl=1\" data-orig-size=\"462,476\" 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=\"Quadratuslumborum copy (2)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Indoor cycling can cause stiffness in the quadratus lumborum (QL) muscles, which connect your lower ribs to your pelvis&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?fit=291%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?fit=462%2C476&amp;ssl=1\" class=\"wp-image-45916 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?resize=462%2C476&#038;ssl=1\" alt=\"Indoor cycling can cause stiffness in the quadratus lumborum (QL) muscles, which connect your lower ribs to your pelvis\" width=\"462\" height=\"476\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?w=462&amp;ssl=1 462w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quadratuslumborum-copy-2.jpg?resize=291%2C300&amp;ssl=1 291w\" sizes=\"(max-width: 462px) 100vw, 462px\" \/><\/noscript> Indoor cycling can cause stiffness in the quadratus lumborum (QL) muscles (shown in red), which connect your lower ribs to your pelvis<\/figcaption><\/figure>\n<p>The job of the quadratus lumborum muscles is to <strong data-start=\"479\" data-end=\"519\">stabilize the lower back and pelvis<\/strong>, help with <strong data-start=\"532\" data-end=\"548\">side bending<\/strong> of the spine, and support your core during movement like walking or cycling. So it is easy to see how they can be over-worked during intense cycling sessions.<\/p>\n<p>However, it is also possible to overwork the internal and external obliques, which are side muscles that lie over top of the QL muscles.<\/p>\n<figure id=\"attachment_46069\" aria-describedby=\"caption-attachment-46069\" style=\"width: 470px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"46069\" data-permalink=\"https:\/\/averagejoecyclist.com\/side-pain\/illu_trunk_muscles\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?fit=470%2C267&amp;ssl=1\" data-orig-size=\"470,267\" 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;1&quot;}\" data-image-title=\"Illu_trunk_muscles\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The internal and external obliques lie over top of the QL muscles&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?fit=300%2C170&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?fit=470%2C267&amp;ssl=1\" class=\"wp-image-46069 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg\" alt=\"The internal and external obliques lie over top of the QL muscles.\" width=\"470\" height=\"267\" \/><figcaption id=\"caption-attachment-46069\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"46069\" data-permalink=\"https:\/\/averagejoecyclist.com\/side-pain\/illu_trunk_muscles\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?fit=470%2C267&amp;ssl=1\" data-orig-size=\"470,267\" 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;1&quot;}\" data-image-title=\"Illu_trunk_muscles\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The internal and external obliques lie over top of the QL muscles&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?fit=300%2C170&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?fit=470%2C267&amp;ssl=1\" class=\"wp-image-46069 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?resize=470%2C267&#038;ssl=1\" alt=\"The internal and external obliques lie over top of the QL muscles.\" width=\"470\" height=\"267\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?w=470&amp;ssl=1 470w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Illu_trunk_muscles.jpg?resize=300%2C170&amp;ssl=1 300w\" sizes=\"(max-width: 470px) 100vw, 470px\" \/><\/noscript> The internal and external obliques lie over top of the QL muscles<\/figcaption><\/figure>\n<h2>Kinds of Side Pain after Cycling<\/h2>\n<p>Pain that is caused by overworking the QL muscles presents as a <strong data-start=\"357\" data-end=\"367\">deep<\/strong> and <strong data-start=\"377\" data-end=\"392\">dull\/aching <\/strong>pain, located toward the <strong data-start=\"413\" data-end=\"436\">lower back or sides<\/strong>, just above the pelvis and beneath the ribs\u2014kind of where you&#8217;d place your hands when you&#8217;re holding your back after a long day.<\/p>\n<p>On the other hand, if you have over-stressed your obliques (which happens less often), you feel a different kind of pain.\u00a0Your obliques engage when you move your torso slightly side to side (common during harder intervals), or if you\u2019re bracing during sprint-like efforts without full core support.<\/p>\n<p>Oblique strain feels more surface-level and may present as a sharp or pulling pain, especially noticeable when twisting or side bending. It\u2019s more lateral and anterior (toward the front\/sides of your torso).<\/p>\n<h3>How to Self-Test whether the Pain is Coming from your obliques or from your QL muscles<\/h3>\n<p class=\"\" data-start=\"1237\" data-end=\"1286\">Try these and note where the tenderness kicks in:<\/p>\n<ul data-start=\"1287\" data-end=\"1560\">\n<li class=\"\" data-start=\"1287\" data-end=\"1379\">\n<p class=\"\" data-start=\"1289\" data-end=\"1379\"><strong data-start=\"1289\" data-end=\"1317\">Side bend while standing<\/strong> \u2013 If you feel tightness in the <strong data-start=\"1349\" data-end=\"1363\">deep flank<\/strong>, likely the QL.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1380\" data-end=\"1446\">\n<p class=\"\" data-start=\"1382\" data-end=\"1446\"><strong data-start=\"1382\" data-end=\"1402\">Twist your torso<\/strong> \u2013 Pain here usually points to <strong data-start=\"1433\" data-end=\"1445\">obliques<\/strong>.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1447\" data-end=\"1560\">\n<p class=\"\" data-start=\"1449\" data-end=\"1560\"><strong data-start=\"1449\" data-end=\"1493\">Lay on your back and lift one leg slowly<\/strong> \u2013 If the opposite side flares up, that\u2019s often the QL stabilizing.<\/p>\n<\/li>\n<\/ul>\n<p>If your pain is quite bad and lasts from 3 to 7 days, it is very possible that you have managed to strain both your QL muscles <strong>and<\/strong> your obliques. Which, I suspect, is exactly what I did.<\/p>\n<h2>How to Relieve and Prevent Side Pain caused by Indoor Cycling<\/h2>\n<h3>Wear the Right Clothes<\/h3>\n<p>When I started indoor cycling, I just hopped on wearing the shorts I happened to be wearing that day. The next day, I really paid for that mistake! Just because you are cycling indoors, that does not change the fact that you need to dress like a cyclist. In fact, it is more important to use specialized clothing, because your body tends to be more rigid when cycling indoors. This increases the need to protect yourself from injury. In particular, you need <strong>good padded shorts<\/strong> to protect your more sensitive parts. It also helps to have a foam roller to relax your back and side muscles after a long stationary ride.<\/p>\n\n<table id=\"tablepress-254\" class=\"tablepress tablepress-id-254\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Products We Recommend to Help with Side Pain caused by Cycling<\/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_44630\" aria-describedby=\"caption-attachment-44630\" style=\"width: 178px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ebhm7A\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44630 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Przewalski-Mens-Bib-Shorts-table-2-1.jpg?resize=178%2C251&#038;ssl=1\" alt=\"\" width=\"178\" height=\"251\" \/><\/a><figcaption id=\"caption-attachment-44630\" class=\"wp-caption-text\">Przewalski Men\u2019s Bib Shorts, with padding. Very highly rated for comfort. Around $40. <a href=\"https:\/\/amzn.to\/4ebhm7A\" target=\"_blank\" rel=\"noopener\">Please click here to see current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44638\" aria-describedby=\"caption-attachment-44638\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4aPSqPK\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44638 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Terry-padded-womens-bike-shorts.jpg?resize=200%2C231&#038;ssl=1\" alt=\"\" width=\"200\" height=\"231\" \/><\/a><figcaption id=\"caption-attachment-44638\" class=\"wp-caption-text\">Terry Padded Women's Bike Shorts. Around $60. <a href=\"https:\/\/amzn.to\/4aPSqPK\" target=\"_blank\" rel=\"noopener\">Please click here for current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><figure id=\"attachment_44620\" aria-describedby=\"caption-attachment-44620\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4e257Kp\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44620 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Bike-Fit-2nd-edition-Optimise-Your-Bike-Position-for-High-Performance-and-Injury-Avoidance-1.jpg?resize=200%2C242&#038;ssl=1\" alt=\"\" width=\"200\" height=\"242\" \/><\/a><figcaption id=\"caption-attachment-44620\" class=\"wp-caption-text\">Bike Fit 2nd edition: Get your bike fitted perfectly to avoid cycling-related aches, pains, and injuries. Around $30. <a href=\"https:\/\/amzn.to\/4e257Kp\" target=\"_blank\" rel=\"noopener\">Please click here to view the best current price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_45257\" aria-describedby=\"caption-attachment-45257\" style=\"width: 100px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4gTs5Dt\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-45257 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/foam-roller-1.jpg?resize=100%2C245&#038;ssl=1\" alt=\"Foam roller to prevent Piriformis Syndrome\" width=\"100\" height=\"245\" \/><\/a><figcaption id=\"caption-attachment-45257\" class=\"wp-caption-text\">A foam roller can help a lot with aches and pains. Around $35. <a href=\"https:\/\/amzn.to\/4gTs5Dt\" target=\"_blank\" rel=\"noopener\">Please click here to view current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-254 from cache -->\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/women-cyclists-saddle-soreness\/\">How Women Cyclists Can Prevent Saddle Soreness and Associated Issues<\/a><\/h4>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\">Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/a><\/h4>\n<h3>Adjust Your Bike Fit<\/h3>\n<ul>\n<li>Ensure your saddle height is appropriate so your knee has a slight bend at the bottom of the pedal stroke.<\/li>\n<li>Adjust your handlebars so you\u2019re not overly hunched forward, which can strain your sides and lower back.<\/li>\n<li>Check your saddle position to ensure your hips remain level while pedaling.<\/li>\n<\/ul>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/how-to-choose-right-bike-saddle\/\">How to Find the Right Height, Setback and Tilt for Your Bike Saddle<\/a><\/h4>\n<h3>Strengthen Your Core<\/h3>\n<p>Incorporating core exercises into your routine can help alleviate side pain by improving stability. Try:<\/p>\n<ul>\n<li><strong>Planks<\/strong> \u2013 Strengthens deep core muscles to support your posture while cycling.<\/li>\n<li><strong>Side Planks<\/strong> \u2013 Targets the obliques, reducing the strain on them during rides.<\/li>\n<li><strong>Dead Bugs<\/strong> \u2013 Improves coordination between the core and lower body.<\/li>\n<\/ul>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\">Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists<\/a><\/h4>\n<h2>Stretch After Cycling to Reduce Cycling-related Side Pain<\/h2>\n<p>Tight muscles can be a major culprit in cycling-related side pain. After each bike ride, incorporate some of these stretches. Try them all and see which ones help you the most.<\/p>\n<h3>Doorway Lat Stretch<\/h3>\n<figure id=\"attachment_46086\" aria-describedby=\"caption-attachment-46086\" style=\"width: 250px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"46086\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/joe-doorway-lat-stretch-transparent250\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?fit=250%2C457&amp;ssl=1\" data-orig-size=\"250,457\" 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;1&quot;}\" data-image-title=\"Joe doorway lat stretch transparent250\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Doorway Lat Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?fit=164%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?fit=250%2C457&amp;ssl=1\" class=\"size-full wp-image-46086 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg\" alt=\"Doorway Lat Stretch\" width=\"250\" height=\"457\" \/><figcaption id=\"caption-attachment-46086\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"46086\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/joe-doorway-lat-stretch-transparent250\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?fit=250%2C457&amp;ssl=1\" data-orig-size=\"250,457\" 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;1&quot;}\" data-image-title=\"Joe doorway lat stretch transparent250\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Doorway Lat Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?fit=164%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?fit=250%2C457&amp;ssl=1\" class=\"size-full wp-image-46086 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?resize=250%2C457&#038;ssl=1\" alt=\"Doorway Lat Stretch\" width=\"250\" height=\"457\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?w=250&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Joe-doorway-lat-stretch-transparent250.jpg?resize=164%2C300&amp;ssl=1 164w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/noscript> Doorway Lat Stretch<\/figcaption><\/figure>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li>Stand in a doorway with one arm extended overhead, resting your hand on the doorframe.<\/li>\n<li>Step forward slightly and lean your body away from your hand.<\/li>\n<li>Hold for 20-30 seconds per side.<\/li>\n<\/ul>\n<h3>Seated Side Stretch<\/h3>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li>Sit cross-legged and extend one arm overhead, leaning to the opposite side.<\/li>\n<li>Hold for 20\u201330 seconds on each side to stretch the obliques and QL muscles.<\/li>\n<\/ul>\n<h3>Standing Side Stretch<\/h3>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li>Stand with feet hip-width apart.<\/li>\n<li data-start=\"536\" data-end=\"596\">Raise one arm overhead and gently lean to the opposite side.<\/li>\n<li data-start=\"602\" data-end=\"672\">You should feel a stretch along the side of your lower back and flank.<\/li>\n<li>Keep your hips square to the front while holding the stretch.<\/li>\n<\/ul>\n<h3>Cat-Cow Stretch<\/h3>\n<figure id=\"attachment_45990\" aria-describedby=\"caption-attachment-45990\" style=\"width: 508px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45990\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/maggie-doing-cat-cow-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?fit=508%2C200&amp;ssl=1\" data-orig-size=\"508,200\" 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=\"maggie doing cat cow (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The cat-cow stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?fit=300%2C118&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?fit=508%2C200&amp;ssl=1\" class=\"size-full wp-image-45990 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg\" alt=\"The cat-cow stretch\" width=\"508\" height=\"200\" \/><figcaption id=\"caption-attachment-45990\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45990\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/maggie-doing-cat-cow-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?fit=508%2C200&amp;ssl=1\" data-orig-size=\"508,200\" 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=\"maggie doing cat cow (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The cat-cow stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?fit=300%2C118&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?fit=508%2C200&amp;ssl=1\" class=\"size-full wp-image-45990 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?resize=508%2C200&#038;ssl=1\" alt=\"The cat-cow stretch\" width=\"508\" height=\"200\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?w=508&amp;ssl=1 508w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/maggie-doing-cat-cow-1.jpg?resize=300%2C118&amp;ssl=1 300w\" sizes=\"(max-width: 508px) 100vw, 508px\" \/><\/noscript> The cat-cow stretch<\/figcaption><\/figure>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li>Get on all fours and alternate between arching your back and rounding it.<\/li>\n<li>This movement helps release tension in the lower back and sides.<\/li>\n<\/ul>\n<h3 data-start=\"950\" data-end=\"982\">Child\u2019s Pose with Side Reach<\/h3>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li data-start=\"988\" data-end=\"1030\">From kneeling, sit back into Child\u2019s Pose.<\/li>\n<li data-start=\"1036\" data-end=\"1092\">Walk your hands to the right, stretching your left side.<\/li>\n<li data-start=\"1098\" data-end=\"1130\">Hold 30 seconds, then switch.<\/li>\n<\/ul>\n<h3>Lying Windshield Wipers<\/h3>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li data-start=\"1168\" data-end=\"1227\">Lie on your back, knees bent and together, arms out in a T.<\/li>\n<li data-start=\"1233\" data-end=\"1307\">Slowly lower knees side to side to gently stretch the sides of your torso.<\/li>\n<\/ul>\n<h3>Pelvic Tilts<\/h3>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li>Lie on your back with your knees bent, flatten your lower back against the floor, and then release.<\/li>\n<li>This can help reset tight hip and side muscles.<\/li>\n<\/ul>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/\">The Ultimate Guide to Stretches for Cyclists for Pain and Injury Prevention<\/a><\/h4>\n<h2 data-start=\"1353\" data-end=\"1404\">Strengthening Exercises to Combat Cycling-related Side Pain<\/h2>\n<p data-start=\"1353\" data-end=\"1404\">It may also help you to do these strengthening exercises 2 to 3 times per week for prevention.<\/p>\n<h3 data-start=\"1409\" data-end=\"1437\">Side Plank with Leg Lift<\/h3>\n<p class=\"\" data-start=\"307\" data-end=\"369\"><em data-start=\"307\" data-end=\"369\">Targets: Obliques, QL, glute medius, and lateral stabilizers<\/em><\/p>\n<p data-start=\"307\" data-end=\"369\"><strong>How to do it:<\/strong><\/p>\n<ol data-start=\"391\" data-end=\"1023\">\n<li class=\"\" data-start=\"391\" data-end=\"683\">\n<p class=\"\" data-start=\"394\" data-end=\"420\"><strong data-start=\"394\" data-end=\"419\">Start in a side plank<\/strong>:<\/p>\n<ul data-start=\"424\" data-end=\"683\">\n<li class=\"\" data-start=\"424\" data-end=\"492\">\n<p class=\"\" data-start=\"426\" data-end=\"492\">Lie on your side with your <strong data-start=\"453\" data-end=\"491\">elbow directly under your shoulder<\/strong>.<\/p>\n<\/li>\n<li class=\"\" data-start=\"496\" data-end=\"572\">\n<p class=\"\" data-start=\"498\" data-end=\"572\">Stack your feet on top of each other (or stagger them for more stability).<\/p>\n<\/li>\n<li class=\"\" data-start=\"576\" data-end=\"683\">\n<p class=\"\" data-start=\"578\" data-end=\"683\">Engage your core and lift your hips off the ground so your body forms a straight line from head to heels.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"\" data-start=\"685\" data-end=\"871\">\n<p class=\"\" data-start=\"688\" data-end=\"709\"><strong data-start=\"688\" data-end=\"708\">Add the leg lift<\/strong>:<\/p>\n<ul data-start=\"713\" data-end=\"871\">\n<li class=\"\" data-start=\"713\" data-end=\"819\">\n<p class=\"\" data-start=\"715\" data-end=\"819\">Slowly raise your <strong data-start=\"733\" data-end=\"744\">top leg<\/strong> about 6\u201312 inches, keeping it straight and toes pointing forward (not up).<\/p>\n<\/li>\n<li class=\"\" data-start=\"823\" data-end=\"871\">\n<p class=\"\" data-start=\"825\" data-end=\"871\">Hold for 2\u20133 seconds, then lower with control.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"\" data-start=\"873\" data-end=\"1023\">\n<p class=\"\" data-start=\"876\" data-end=\"895\"><strong data-start=\"876\" data-end=\"894\">Hold or repeat<\/strong>:<\/p>\n<ul data-start=\"899\" data-end=\"1023\">\n<li class=\"\" data-start=\"899\" data-end=\"1023\">\n<p class=\"\" data-start=\"901\" data-end=\"1023\">You can <strong data-start=\"909\" data-end=\"932\">hold the side plank<\/strong> with the leg lifted for 15\u201330 seconds, or do <strong data-start=\"978\" data-end=\"991\">8\u201310 reps<\/strong> of slow leg lifts on each side.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<h4 data-start=\"1025\" data-end=\"1054\">Extra Tips:<\/h4>\n<ul data-start=\"1055\" data-end=\"1276\">\n<li class=\"\" data-start=\"1055\" data-end=\"1167\">\n<p class=\"\" data-start=\"1057\" data-end=\"1167\">Keep your <strong data-start=\"1067\" data-end=\"1083\">hips stacked<\/strong> and don\u2019t let your top hip roll forward\u2014this mimics pelvic stability on the saddle.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1168\" data-end=\"1276\">\n<p class=\"\" data-start=\"1170\" data-end=\"1276\">Focus on <strong data-start=\"1179\" data-end=\"1209\">engaging the lower oblique<\/strong> (the one closer to the floor) to strengthen your QL and side core.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"1611\" data-end=\"1646\">Dead Bug<\/h3>\n<p class=\"\" data-start=\"1304\" data-end=\"1366\"><em data-start=\"1304\" data-end=\"1366\">Targets: Deep core muscles, obliques, and spinal stabilizers<\/em><\/p>\n<p data-start=\"1368\" data-end=\"1387\"><strong>How to Do It:<\/strong><\/p>\n<ol data-start=\"1388\" data-end=\"2039\">\n<li class=\"\" data-start=\"1388\" data-end=\"1545\">\n<p class=\"\" data-start=\"1391\" data-end=\"1414\"><strong data-start=\"1391\" data-end=\"1413\">Start on your back<\/strong>:<\/p>\n<ul data-start=\"1418\" data-end=\"1545\">\n<li class=\"\" data-start=\"1418\" data-end=\"1545\">\n<p class=\"\" data-start=\"1420\" data-end=\"1545\">Lie flat with your <strong data-start=\"1439\" data-end=\"1475\">arms extended toward the ceiling<\/strong> and <strong data-start=\"1480\" data-end=\"1501\">knees bent at 90\u00b0<\/strong> above your hips (like a tabletop position).<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"\" data-start=\"1547\" data-end=\"1684\">\n<p class=\"\" data-start=\"1550\" data-end=\"1570\"><strong data-start=\"1550\" data-end=\"1569\">Brace your core<\/strong>:<\/p>\n<ul data-start=\"1574\" data-end=\"1684\">\n<li class=\"\" data-start=\"1574\" data-end=\"1684\">\n<p class=\"\" data-start=\"1576\" data-end=\"1684\">Press your lower back gently into the floor\u2014this is key for spinal stability and to prevent QL compensation.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"\" data-start=\"1686\" data-end=\"1956\">\n<p class=\"\" data-start=\"1689\" data-end=\"1713\"><strong data-start=\"1689\" data-end=\"1712\">Move opposite limbs<\/strong>:<\/p>\n<ul data-start=\"1717\" data-end=\"1956\">\n<li class=\"\" data-start=\"1717\" data-end=\"1833\">\n<p class=\"\" data-start=\"1719\" data-end=\"1833\">Slowly <strong data-start=\"1726\" data-end=\"1764\">extend your right leg and left arm<\/strong> toward the floor, keeping them straight but not touching the ground.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1837\" data-end=\"1917\">\n<p class=\"\" data-start=\"1839\" data-end=\"1917\">Move slowly\u2014this should feel like a controlled &#8220;reach&#8221; with full-body tension.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1921\" data-end=\"1956\">\n<p class=\"\" data-start=\"1923\" data-end=\"1956\">Return to start and switch sides.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"\" data-start=\"1958\" data-end=\"2039\">\n<p class=\"\" data-start=\"1961\" data-end=\"1970\"><strong data-start=\"1961\" data-end=\"1969\">Reps<\/strong>:<\/p>\n<ul data-start=\"1974\" data-end=\"2039\">\n<li class=\"\" data-start=\"1974\" data-end=\"2039\">\n<p class=\"\" data-start=\"1976\" data-end=\"2039\">Do <strong data-start=\"1979\" data-end=\"2006\">8\u201312 slow reps per side<\/strong>, focusing on control over speed.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<h4 data-start=\"2041\" data-end=\"2070\">Extra Tips:<\/h4>\n<ul data-start=\"2071\" data-end=\"2371\">\n<li class=\"\" data-start=\"2071\" data-end=\"2253\">\n<p class=\"\" data-start=\"2073\" data-end=\"2253\">Imagine you\u2019re trying to <strong data-start=\"2098\" data-end=\"2141\">pedal with a perfectly still upper body<\/strong>\u2014the dead bug teaches your body how to isolate movement while maintaining core stability, just like on the bike.<\/p>\n<\/li>\n<li class=\"\" data-start=\"2254\" data-end=\"2371\">\n<p class=\"\" data-start=\"2256\" data-end=\"2371\">If your back arches off the ground, reduce the range of motion or tap your heel instead of fully extending the leg.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"1611\" data-end=\"1646\">Bird Dog<\/h3>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li data-start=\"1669\" data-end=\"1719\">From hands and knees, extend opposite arm and leg.<\/li>\n<li data-start=\"1725\" data-end=\"1774\">Focus on stability and avoid twisting your torso.<\/li>\n<li data-start=\"1780\" data-end=\"1825\">Builds endurance in QL and deep core muscles.<\/li>\n<li data-start=\"1831\" data-end=\"1871\">10 reps per side, slow and controlled.<\/li>\n<\/ul>\n<h3 data-start=\"1876\" data-end=\"1897\">Banded Side Steps<\/h3>\n<figure id=\"attachment_46068\" aria-describedby=\"caption-attachment-46068\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"46068\" data-permalink=\"https:\/\/averagejoecyclist.com\/side-pain\/side-step-fusion-smaller\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?fit=500%2C360&amp;ssl=1\" data-orig-size=\"500,360\" 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;1&quot;}\" data-image-title=\"side-step-fusion-smaller\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Banded side steps&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?fit=300%2C216&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?fit=500%2C360&amp;ssl=1\" class=\"size-full wp-image-46068 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg\" alt=\"\" width=\"500\" height=\"360\" \/><figcaption id=\"caption-attachment-46068\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"46068\" data-permalink=\"https:\/\/averagejoecyclist.com\/side-pain\/side-step-fusion-smaller\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?fit=500%2C360&amp;ssl=1\" data-orig-size=\"500,360\" 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;1&quot;}\" data-image-title=\"side-step-fusion-smaller\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Banded side steps&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?fit=300%2C216&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?fit=500%2C360&amp;ssl=1\" class=\"size-full wp-image-46068 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?resize=500%2C360&#038;ssl=1\" alt=\"\" width=\"500\" height=\"360\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?w=500&amp;ssl=1 500w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/side-step-fusion-smaller.jpg?resize=300%2C216&amp;ssl=1 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/noscript> Banded side steps<\/figcaption><\/figure>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li data-start=\"1903\" data-end=\"1946\">Place a resistance band around your thighs.<\/li>\n<li data-start=\"1952\" data-end=\"2000\">Step side to side while staying in a half squat.<\/li>\n<li data-start=\"2006\" data-end=\"2080\">Activates glutes and lateral stabilizers, reducing QL overuse on the bike.<\/li>\n<\/ul>\n<h3 data-start=\"2085\" data-end=\"2097\">Dead Bug<\/h3>\n<p><strong>How to do it:<\/strong><\/p>\n<ul>\n<li data-start=\"2103\" data-end=\"2142\">Lie on your back, arms and legs raised.<\/li>\n<li data-start=\"2148\" data-end=\"2207\">Slowly lower opposite limbs while keeping your core braced.<\/li>\n<li data-start=\"2213\" data-end=\"2284\">Helps train your body to brace evenly, reducing compensation by the QL.<\/li>\n<\/ul>\n<h2>Hydration and Recovery<\/h2>\n<p>Dehydration can contribute to muscle cramping and stiffness. Make sure to drink plenty of fluids before, during, and after your rides. Proper recovery, including adequate sleep and nutrition, also plays a crucial role in preventing recurring muscle pain.<\/p>\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>Final Thoughts on How Indoor Cycling Can Cause Side Pain and How to Fix It<\/h2>\n<p>If you\u2019re experiencing side pain from stationary cycling, don\u2019t worry\u2014it\u2019s common and usually fixable. A combination of proper bike fit, core strengthening, stretching, and hydration can significantly reduce discomfort. By making a few small adjustments, you can enjoy pain-free indoor cycling and keep your training on track.<\/p>\n<p>Have you experienced side pain while cycling indoors? Share your experiences and solutions in the comments below!<\/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 Posts about Workouts and Exercise for Cyclists<\/h2>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\">Complete Guide to Stretching for Cyclists<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cycling-is-the-ultimate-full-body-workout\/\">Why Cycling Is the Ultimate Full-Body Workout (and How to Get the Most Out of It)<\/a><\/p>\n<p>Related Post: <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>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/\">What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO\u2082 Max?<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This post explains exactly how stationary cycling can cause side pain, and how to prevent and cure it. The good news is that it is usually nothing serious and can often be resolved with simple adjustments and stretches. This post will walk you through the stretches and strength-building exercises you can do to both prevent and relieve cycling-induced side pain.<\/p>\n","protected":false},"author":1,"featured_media":46107,"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":[406,1246],"tags":[],"class_list":{"0":"post-45908","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-workouts-and-stretching-for-cyclists","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>How Indoor Cycling Can Cause Side Pain and How to Fix It &#8226; 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