Cycle touring is a sport practised sitting down, but that does not mean you will feel nothing. Aching muscles are normal. Persistent pain in the lower back, knees, shoulders or neck, however, is a warning sign: most of the time it comes from a poor posture or an unsuitable bike set-up.
Pain by pain
From neck to knees:
1
Neck and shoulders
Remember to relax your shoulders: we tense them without realising it. Check the handlebar height relative to the saddle and how far forward the saddle sits.
2
Back and lower back
Badly adjusted handlebars (too wide, too narrow, off-centre) or a saddle tilted wrongly are often the cause. Do not slump: engage your abdominal muscles and keep your back supple.
3
Bottom and perineum
The choice of saddle is decisive: wide or cut-out, depending on your body shape. A saddle that is too narrow concentrates the pressure. A leather saddle, which moulds to you over time, is a good option.
4
Knees
A saddle that is too high or too low, or pedals with play in them, can cause pain. Check the saddle height and keep it in line with the frame.
Having the right bike, in the right size
Not all brands have the same frame sizes, and body shapes vary from one person to another. Try before you buy, and ask for advice from a specialist shop or a rental company.
Adopting the right position
Before you leave, check the handlebar width, the saddle height and set-back, the crank length and the cleat position if you use them. Take a multi-tool to adjust your settings along the way: even experienced cyclists change them regularly.
If the pain persists
Take the time to test your settings and to take breaks. If the pain remains, a medical consultation or a posture assessment in a specialist shop can solve many problems.