How to Avoid Aches, Pain and Cramp on Long Motorcycle Rides

Long motorcycle rides are amazing, because they allow you to enjoy unique of its kind adventures, especially if you explore exotic regions like Southeast Asia.

Nonetheless, they are very demanding physically and mentally. Far more than what many riders think, because they often underestimate the demands of a long ride. It does not take long for the aches, pain and cramp to appear, ready to put your body and mind to test.

At Big Bike Tours, we have plenty of experience with long motorcycle rides, and therefore, we can teach you how to avoid aches, pain and cramp. Just keep reading to discover our exclusive tips and secrets!


Keeping yourself properly hydrated is fundamental for the success of your adventure. It is necessary to keep yourself healthy, and in addition, dehydration increases pain and delayed onset muscle soreness, which is a huge treat during long motorcycle rides.

We have a blog post dedicated to this topic: We recommend you to read it, so you can know everything about proper hydration. However, if you are short on time, here you have a summary:

  • Start your day with 1-2 glasses of water 30-60 minutes before riding
  • Check the color of your urine – if it’s too dark, then you might be dehydrated
  • Invest in a Water Dispensing Unit – to drink water while you ride

Honestly, this is the most important aspect, because without proper hydration, your body will suffer and your perception of pain will increase.


In addition to proper hydration, you need to keep your diet on check. Avoid sugary and heavy meals, because they will make you more prone to experiencing pain, aches and cramps. Keep it simple and minimalist by eating healthy protein, healthy fats and complex carbs.

Ideally, you should eat foods rich in potassium, magnesium and calcium, to avoid cramps. In addition, you can drink Snake Juice, which is a powerful blend of electrolytes. Here is how you can prepare it:


  • 2 liters of water
  • 1 tsp. of potassium chloride
  • ½ tsp. of sodium chloride (Himalayan pink salt)
  • 1 tsp. of sodium bicarbonate (Baking soda)
  • ½ tsp. of magnesium sulphate (Epsom Salts)

Just mix everything and now you have an electrolytes-rich beverage you can take with your during your rides.


You need to keep your body loosen up when riding, because the stiffer you are, the more pain, aches and cramps you will experience. Before riding, you should meditate for 5-10 minutes and simply loose up your body.

Being tense and stiff is one of the worst things you can do, because it adds stress, anxiety and pain to your ride. Make a conscious effort to relax and loosen up, because it will make your ride a lot more enjoyable.


Before riding, and at every stop, it is a good idea to spend a few minutes stretching. This good practice will help you to loosen up your muscles, relax and get ready for a long ride. Furthermore, it will help you to reduce your stress levels.

If you want a routine that uses the best stretches for motorcycle riding, then you should check this video:

This routine is proven to work because it targets all the main muscles involved when riding a motorcycle. Therefore, spend 10-15 minutes doing it before riding and just 5 minutes at every stop, or if you can, try to do the full routine. It will make a major difference on how you feel.


Clothing is fundamental when it comes to riding, especially if you are embarking on a very long ride. We have a special article on the topic, which you can check here:

Proper clothing is essential to keep yourself relaxed and hydrated, and therefore, it will help you to reduce pain, cramps and aches. You can take things to the next level by purchasing gel heat packs and placing them in key areas:

  • Neck
  • Lower back
  • Back of your trousers

It will help you to reduce neck, lower back and wrist pain.


Long rides can put a lot of stress on your wrists, and therefore, it is a good idea to adjust the handlebars. You should play around with the position, so you can determine which angle brings you the most comfort. Furthermore, consider buying handlebar risers, because they will help you to customize the angle even more.

F.A.Q Section

Now that you have what you need to avoid pain and aches during long motorcycle rides, below you will find the answers to the most frequently asked questions by riders like you.

Can riding a motorcycle hurt your kidneys?

Riding a motorcycle increases the risk of injury to the kidneys and genitals, especially during long motorcycle rides. Therefore, you should take frequent breaks to stretch, loosen up your body and walk. In addition, you should wear a kidney belt to decrease the impact that your kidneys receive. In addition, proper sleep, hydration and nutrition will help.

Why does my back hurt when I ride my motorcycle?

It is a combination of bad body position, weak core and poor breathing. You should adjust your seat position to what feels more comfortable, adjust the handlebars, and work on strengthening your core, and practice proper breathing: inhale and exhale completely.

How can I make my motorcycle more comfortable?

Making your motorcycle more comfortable will help to reduce pain, cramps and aches. It is simple to do it:

  • Use a sheepskin pad on your seat
  • Buy an air-cell cushion
  • Install a gel pad
  • Buy a windshield
  • Get a Cruise Control gadget
  • Invest in a Tank Bag

Now you have everything you need to make your motorcycle a lot more comfortable, which will make your rides far more enjoyable.


Now you have in your hands all the tips and secrets you need to avoid aches, pain and cramps during long motorcycle rides. If you have more questions, just let us know in the comments and we will get back to you!