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  • Writer's pictureCoach Matt Pippin

5 Minute Exercise For Cyclists To Relieve Upper Back Pain

Ever feel like your spine is just one giant steel rod when you get off your bike, especially your upper back? And no matter what you do, you can’t help but feel like the Tin Man?

You're in luck because today I’m going to show you a quick exercise you can do anywhere, that is all about getting your upper back to move freely again.


Usually when cycling, your staying in a fixed rounded upper back position for long periods of time. This is ideal for proper cycling mechanics, however, being in one position for this long will cause all the tissues around your upper back to get stiff. If you don’t do some spine mobility work when you’re not riding, the tissue will not only stay tight, but also become weak as well. Just remember, if you don’t use it, you lose it.


When we talk about the upper back, your first instinct is to probably flex your upper back or hop on the ground and do some cat cow movements. But the spine has the ability to not only flex and extend but also laterally flex.

This crucial movement is the missing ingredient to finally saying good bye to upper back pain and discomfort. Plus, lateral flexion in particular is a really important movement for cyclists because when you're crushing that brutal hill and your body is flexing side to side, freedom of movement sets the platform that allows the hips to generate more force.

So give this exercise from my Strong & Mobile Cyclist program a try either before or after your next ride to get that upper back moving and grooving.

No equipment is needed but you will need a wall to stand next to.


For more of my favorite mobility exercises to bulletproof your body click the link below where you can get my 3 must-have mobility moves that I use every single day. It’s free so check it out!



Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified


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