How to avoid back pain while riding bike?

Take regular breaks on long rides. Stretch your back and neck to prevent stiffness.

Maintain a proper riding posture: keep your back straight, elbows slightly bent, and shoulders relaxed. Avoid leaning too far forward.

Invest in a comfortable seat or backrest. Poor seating often causes long-term back pain.

Core strengthening exercises and yoga can also reduce vulnerability to back pain while riding.