Comfort on the Bike: How to Prevent Saddle Sores

Time to read 5 min

Saddle pain is a common problem among cyclists. Whether you're riding leisurely on a city bike or covering long distances on an e-bike or road bike, pain in your seat can seriously ruin your ride. Symptoms such as irritation or pain around the anus and buttocks are often caused by poor riding posture.

Many complaints arise from incorrectly distributed pressure on the seat, which is caused by the saddle not fitting properly. This often leads to pain or irritation in these areas.

How does saddle soreness develop while cycling? And how can you prevent saddle soreness?

Many cyclists think saddle pain is just part of life – but that's not the case. Painful sit bones, a burning or numb feeling are clear signs that something's wrong. And the longer you continue to ride with it, the greater the risk of permanent problems.

Often caused by excess pressure on the sitting bones or nerves
Friction and improper support aggravate the problem
Body adapts – until it can't anymore
Complaints accumulate, especially on longer journeys or on hard surfaces

Don't let saddle sores become a habit. Taking action early prevents minor discomfort from developing into serious injuries – and ensures you keep enjoying cycling. Read on to find out how to prevent saddle sores .

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Harder saddle or softer saddle?

A soft saddle often feels comfortable at first, but appearances can be deceiving. On longer rides, you sink deeper into the material, which actually creates more friction and instability. Your body has to constantly adjust—and you'll notice.

A saddle that is too soft causes more movement and friction
May cause skin irritation and restless sitting
A harder saddle often provides better support
Recess can relieve pressure on nerves and blood vessels

The right saddle for an e-bike , racing bike, city bike, or trekking bike might feel a bit firm in the store, but that firmness makes all the difference on long rides. Especially when combined with the right clothing, you can prevent common complaints.

Getting used to a good saddle: give your body time

Even with the right saddle and proper adjustment, it sometimes takes some getting used to. Your body doesn't adapt overnight, especially when you switch to a firmer saddle or a different riding position. It takes time and attention.

Give yourself 3 to 5 rides to really get used to it
Build up your rides gradually to avoid overload
Light sensitivity is normal in the beginning
Persistent pain or pressure means something is wrong

Getting used to it is okay, but ignoring pain isn't. Monitor how your body reacts and adjust as needed – this way, you prevent minor discomforts from turning into major problems.

R2B tip: After each ride, briefly jot down how you feel. This way, you'll quickly spot patterns and know when it's time to make a change.

Ideal cycling posture and sitting position

Many saddle sores aren't caused by the saddle itself, but by how you sit. Incorrect posture can put pressure on the wrong areas, resulting in discomfort. A properly adjusted riding position really makes all the difference.

Too upright = too much pressure on the sitting bones
Too deep = pressure on genitals, arms and shoulders
A slightly bent forward posture distributes your weight better
Neutral back and relaxed arms provide comfort and control

If your posture is correct, you'll notice it immediately: less shifting, less correcting, and more relaxed kilometers. It's the foundation for comfortable and efficient cycling.

R2B tip: Change your position regularly during long rides
Sitting still in one place for extended periods increases the risk of pressure sores. Getting out of the saddle or briefly changing your position gives your body a chance to recover – and keeps your ride comfortable.

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Determining the correct width? Start with your sit bones.

A good saddle supports your sit bones—not the soft tissue between them. The only way to know if your bike saddle is wide enough is to measure the distance between your sit bones.

This is how you measure it at home:

Place a piece of corrugated cardboard on a sturdy chair
Sit down and lean forward slightly as you would on a bicycle
Move back and forth briefly to create clear impressions
Stand up and measure the distance between the center of the prints
Add 20–30 mm to that – that is your correct saddle width

Choosing a narrower saddle than necessary puts pressure on your genitals, which can lead to pain or numbness. If your saddle is too wide, your pelvis will shift – especially if you're in an athletic riding position. A saddle that fits your body perfectly prevents both problems.

The right saddle is not standard

Even the best saddle won't work if it's incorrectly adjusted. The height, angle, and position determine whether you're comfortable—or if you develop discomfort. A difference of just a few millimeters can be noticeable.

Correct height prevents overextension and instability
With the pedal horizontal, the knee should be above the pedal axle
Slightly bent knee at the bottom of the stairs prevents overload
Tilting the saddle slightly forward relieves pressure on sensitive areas

The right adjustment ensures balance, prevents unnecessary pressure, and allows your body to move efficiently. So make sure you know what works for you – and record it for later.

R2B tip: Once everything feels right, write down your ideal saddle position. This way, you'll always have a reference for maintenance or adjustments.

A good bicycle saddle and adjustment go together

Have you tried several saddles without success? Then it's time to take a broader look. Often, the cause isn't just one mistake, but several small deviations in adjustment, position, or habit.

Problems often arise from a combination of factors
Check your riding position, saddle width and your ability to ride long distances
Measuring and adjusting yourself can make a big difference
Pain is not a side effect, but a signal to adjust something

Cycling shouldn't be a struggle. By looking at the bigger picture and taking small steps, you'll get closer to a solution that truly works for your body.

Once your body gets used to it, saddle pain often doesn't go away on its own

Many cyclists think their bodies will simply get used to an uncomfortable saddle. But that rarely works. What starts as a mild irritation can develop into serious problems if you don't address them in time.

Minor discomfort can quickly worsen into chronic pain
Your body is warning you – don't ignore those signals
Adapting works better than persevering
Good saddle = correct width, shape and adjustment

Cycling comfort starts with listening to your body. When everything is right—from your sit bones to your posture—relaxation follows naturally.

Do you want to discover step by step what your body needs?

Download our free e-book. You'll learn how to find the ideal riding position on your bike, how to adjust your saddle , and how to choose the right width for your perfect saddle.

Inspiration for the next step:

👉 In our blog about medical bicycle saddles, you can read when such a saddle is useful - for example, in case of persistent complaints or specific pressure points.

👉 Or check out our blog post ' Best bicycle saddle for saddle pain – more comfortable cycling ' where we help you choose the right saddle based on your cycling style – with practical tips and examples.

➡️ Both blogs will help you on your way to more comfortable cycling, without saddle pain.

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