Why It Hurts to Sit in Your Saddle
"Sit deep in the saddle. Draw your legs back under you." Do you cringe when your trainer demands that you do these things? Do you absolutely hate your saddle because it hurts to sit in it?
Your pain probably stems from one or both of these conditions:
WOMEN TYPICALLY HAVE DEEPLY ARCHED BACKS
First, women tend to have a deeply arched backs (inward curve toward the belly). "Sitting deep" in the saddle can be very painful because your arched back causes you to sit on your crotch. Sitting trot can be agony. (Photo credit: Equine Inspired Info)
Your pain probably stems from one or both of these conditions:
WOMEN TYPICALLY HAVE DEEPLY ARCHED BACKS
First, women tend to have a deeply arched backs (inward curve toward the belly). "Sitting deep" in the saddle can be very painful because your arched back causes you to sit on your crotch. Sitting trot can be agony. (Photo credit: Equine Inspired Info)
This woman is sitting on her crotch because she has a very arched back. Photo Credit: Essential Somatics
When you sit in a saddle, you should be sitting on your seat bones, and nothing else. Your crotch or tailbone should not be pressing down on the saddle. If they are, riding will be extraordinarily painful for you. Imagine this woman sitting in a saddle. Then imagine sitting trot. Ouch! (Men tend to have the opposite problem. They tend to have very flat backs, and tend to sit on their pockets, which gives them a "chair seat" and a very different problem which makes riding painful for them. You can read more about that here.) |
YOU’RE A WOMAN BUT YOUR SADDLE WAS DESIGNED FOR MEN
Second, you are probably riding a saddle that is designed for men. The original dressage saddles were designed for the male pelvis, which is deep and narrow. Women's pelvises are wide and shallow. Sitting in a saddle that is designed for a male pelvis almost guarantees that you will be profoundly uncomfortable.
Second, you are probably riding a saddle that is designed for men. The original dressage saddles were designed for the male pelvis, which is deep and narrow. Women's pelvises are wide and shallow. Sitting in a saddle that is designed for a male pelvis almost guarantees that you will be profoundly uncomfortable.
How to solve painful riding:
Flatten your back with gentle exercise.
Buy a saddle designed for women.
EXERCISES TO FLATTEN YOUR BACK
To flatten you back, you essentially strengthen your core and your abs. Pilates exercises are good for this. Books and videos that I recommend can be found here.
Here are a couple simples exercises that really help. (Note: Please check with your health care provider prior to undertaking any exercise activity.)
To flatten you back, you essentially strengthen your core and your abs. Pilates exercises are good for this. Books and videos that I recommend can be found here.
Here are a couple simples exercises that really help. (Note: Please check with your health care provider prior to undertaking any exercise activity.)
Posterior Pelvic Tilt
Lie on your back with your knees bend and feet flat on the floor. Exhale. Using your abdominal muscles, press your low back into the floor. Do not lift your hips or let your tailbone roll off the floor. Hold this position 3-5 seconds. (From Bend Chamber)
Lie on your back with your knees bend and feet flat on the floor. Exhale. Using your abdominal muscles, press your low back into the floor. Do not lift your hips or let your tailbone roll off the floor. Hold this position 3-5 seconds. (From Bend Chamber)
THE PLANK
Another great exercise for flattening the back is the PLANK. Keep your abs activated so that your tummy doesn't sag, causing your back to arch.
Here is a great video demonstrating how to do three versions of the plank--easy, moderate, and hard. (From CHOC Orthopaedic Institute)
Another great exercise for flattening the back is the PLANK. Keep your abs activated so that your tummy doesn't sag, causing your back to arch.
Here is a great video demonstrating how to do three versions of the plank--easy, moderate, and hard. (From CHOC Orthopaedic Institute)
Also from CHOC Orthopaedic, here is a very simple exercise that is also a real eye opener: Finding your seat bones. An amazing number of women have no idea where the seat bones actually are, and they're not sure when they are sitting on them. Here is a photo from the CHOC Orthopeadic Institute that shows a woman sitting on her pockets (behind her seat bones), on her crotch (seat bones thrust out toward the rear), and finally, ON HER SEAT BONES.
Here's how to check your sitting position to ensure that you are sitting on your seat bones, not your crotch. Sit on a hard flat surface, like a coffee table. Flatten your lower back by rolling your pelvis under you (picture on the left), and then arch your back by sticking your bottom out behind you (middle picture). As you do this, you will alternately find yourself sitting on your back pockets, then on your seat bones (right picture), then on your crotch (middle picture). Do this a few times until you are very certain when you are sitting on your seat bones. That is a balanced, flexible seat, and it is how you should be sitting in the saddle (picture on the right).
CHOOSING A SADDLE THAT IS DESIGNED FOR WOMEN
In the 1980's, saddle makers started taking seriously the necessity of designing saddles for women's pelvises. This was about the time I began riding dressage. I had a pronounced arch in my back, and a very expensive Stubben saddle which absolutely killed me. When I talked to other riders about this problem, many commiserated, going so far as to confide that they often were really sore (or even bled) after riding in their dressage saddles.
One of the first saddle makers to make a "comfort twist" for women's saddles was Albion. I bought one of their saddles, and the difference was SPECTACULAR. I could ride much more comfortably. I also did exercises to flatten the arch in my back. And my trainers finally stopped needing to correct my seat position.
Here is a terrific video that shows the difference between saddles designed for women and those designed for men.
CHOOSING A SADDLE THAT IS DESIGNED FOR WOMEN
In the 1980's, saddle makers started taking seriously the necessity of designing saddles for women's pelvises. This was about the time I began riding dressage. I had a pronounced arch in my back, and a very expensive Stubben saddle which absolutely killed me. When I talked to other riders about this problem, many commiserated, going so far as to confide that they often were really sore (or even bled) after riding in their dressage saddles.
One of the first saddle makers to make a "comfort twist" for women's saddles was Albion. I bought one of their saddles, and the difference was SPECTACULAR. I could ride much more comfortably. I also did exercises to flatten the arch in my back. And my trainers finally stopped needing to correct my seat position.
Here is a terrific video that shows the difference between saddles designed for women and those designed for men.
Today, there are a number of saddle makers who design saddles for women. Some of the best are made by Schleese Saddles. They are pricey, but if you can afford them, they are well worth the price. You can find out more about them by clicking here.
Bates Saddlery consulted with Isabelle Werth to design the Isabell saddle. Although it boasts a narrow twist which would seem to be problematic for women, it also has a deeper seat. You can find the Bates Isabell at Dressage Extensions.
Happy (and pain-free) riding!
As long as you’re here, check these out!
Equestrian Products That Make Your Riding and Horse Care Easier and Better!
Training and Riding tips for Everyone
How Guys Can Avoid Getting Hurt by the Saddle
Copyright Denise Cummins February 12 2016; Updated June 5, 2024
Opening Photo Credit: wikipedia/commons/6/66/Dressage-saddle.jpg
Bates Saddlery consulted with Isabelle Werth to design the Isabell saddle. Although it boasts a narrow twist which would seem to be problematic for women, it also has a deeper seat. You can find the Bates Isabell at Dressage Extensions.
Happy (and pain-free) riding!
As long as you’re here, check these out!
Equestrian Products That Make Your Riding and Horse Care Easier and Better!
Training and Riding tips for Everyone
How Guys Can Avoid Getting Hurt by the Saddle
Copyright Denise Cummins February 12 2016; Updated June 5, 2024
Opening Photo Credit: wikipedia/commons/6/66/Dressage-saddle.jpg