Neck Pain and Cycling

neck pain cyclingDo you cycle to work each day? Is that pain in your neck and shoulders starting to make you look longingly at the car? With the rain, cold weather, and windy conditions setting in, neck pain from cycling might just be the final straw for your healthy planet, healthy you resolution. It need not be that way however as most neck and shoulder problems in cyclists are connected to poor cycling posture, bad habits, or the bike itself , sometimes neck pain is actually connected to an ill-fitting helmet of all things! Below are some common problems that cyclists encounter that can cause neck pain, shoulder pain, and even back pain, and banishing their eco-friendly lifestyle choice to the trunk of the car.


Cycling Posture and Neck Pain

Check your helmet, as simple as it seems having your helmet too low in front can cause you to strain your head upwards in order to actually see the road ahead. Aggressive, and speedy riders are more liable to this problem, as are those with racing-style bikes rather than upright riding styles. Glasses are another common cause of cycling neck pain that is often overlooked as your specs can easily slide down your nose when you are cycling, causing you to hold your head upwards to correct the problem. A simple strap to keep your glasses in place, or, if you’re feeling indulgent, some properly fitted cycling glasses, can save you from this common cause of neck pain from cycling.

cycling neck pain bike fitting

Seek professional help to ensure your bike fits you properly.

General cycling posture is quite different from a normal sitting position and those trying to keep their back straight whilst cycling will quickly, if not literally, run into problems. Cycling posture needs to help the pedalling action which, whilst it might sound obvious, is often not as smooth as it could be because of poor cycling habits. In addition to helping keep the pedalling action smooth, the cyclists’ posture needs to be able to withstand the inevitable jolts and bumps from the road surface. These potholes make for a jumpy and painful ride for many inexperienced cyclists who are keeping their upper body fully supported by their bones rather than their muscles. Shocks through these rigid bones are much more painful than when the body is supported by muscular effort, but many cyclists adopt a posture requiring little muscular effort and then suffer higher levels of pain in the wrists, back, shoulders, and the neck.

Correct Cycling Posture

Cyclists should aim to have an arched back, bridge-like rather than sunken between the hips and shoulders. This allows the shocks of the road to flex the back further rather than causing a greater extended arch in the swayback position. Where the back is dipped and a jolt in the road causes further extension this can cause problems, both acute and chronic, including lumbar pain and even severe injury.

When cycling, your elbows should be slightly bent but not locked as this means that your arm muscles are doing the work in absorbing any jolts from the road. Although many people try to keep their shoulders back, as when sitting down in a chair, the correct cycling posture is to actually have the shoulders rolled forwards so that the chest muscles are supporting the weight of the upper body, rather than all that weight being put on the collar bones.

Making these changes to your cycling position will likely be taxing at first as they require your muscles to do some work rather then simply resting your weight on your poor old bones. The easiest thing to do is to cycle harder! Really. The extra pressure pushing downwards means that your body weight is better supported by the resistance to the pedalling. Try doing this for short distances at first so as to not fatigue your muscles and accidentally return to old habits of poor posture. Cycling badly for short distances is easy enough to do, cycling well for that same distance might prove rather hard when changing to a better posture to avoid neck pain and back pain. Go for just two or three miles at first, then increase the distance gradually.


Is Your Bike Causing Your Neck Pain?

Some people will suffer from neck pain after cycling because of their bike rather than it just being down to poor posture. Having a bike that does not fit you is a surefire way of incurring acute or chronic problems with your neck, back, wrists, knees, and pretty much everything else, not to mention being inefficient and unlikely to keep you cycling day after day. Do not just buy any old bike from a department store if you intend cycling it either long distances or on a daily basis. It might seem cheaper in the short term but just think about the cost of hours of physio, acupuncture, and massage, not to mention the painkillers you’ll be buying and the time off work due to neck pain.

Top-Tubes and Trigger Points

Go to an actual bike shop and get them to measure you for a bike. This is not just for pro-cyclists and should involve a bit more than simply measuring your legs. Getting the right size frame is important, not just the wheel size but the top-tube distance too. Where the virtual top-tube length (the top-tube plus the stem length) is too long the neck becomes hyperextended leading to muscle strain and the development of trigger points in the neck and upper back. These trigger points formed in the muscle and muscle fascia can spasm and cause pain causing further spasms in a horrible cycle familiar to many with conditions such as fibromyalgia.

Having the right style of bike for the cycling you plan on doing also makes a big difference to the likelihood of you developing neck pain from cycling. A racing-style bike ridden in a lazy Sunday cycling fashion probably means that your handlebars will be too low and lead to you getting wrist pain, as well as shoulder and neck pain.
Shoulder pain is usually a postural issue in cyclists and can be due not only to low handlebars but also to the wrong angle of the seat, usually too low in front forcing your hands and wrists to bear your weight and keep you on your seat. Some people actually have asymmetrical arms, one longer than the other, or even a muscular disparity that causes them to hold one shoulder higher than the other. Both of these issues can cause shoulder pain in just one shoulder from cycling and may mean that it makes sense to set the handlebars slightly off-center to compensate for the difference.

chronic-pain-and-exercise-spin-class

Even spin-class can cause neck pain if your posture is poor.

An Epidemic of Neck Pain from Cycling

More than 49 million Americans are thought to ride their bikes at least once a month, with more than 5 million regular commuters or daily cyclists. Cycling can be a great aerobic activity and is both low-impact and relatively accessible to most people. However, the health benefits of cycling diminish rapidly when the bike is improperly fitted to the cyclist, when there is poor cycling technique, or when training patterns are suboptimal (binge-cycling at the weekend and doing nothing during the week!).

Neck and Back Pain Common in Cyclists

Distance cyclists often complain of neck and back injuries with 44% of male, and 55% of female recreational cyclists presenting for neck pain treatment (Wilber, et al, ). Bike tours of eight days resulted in 66.4% of recreational cyclists reporting neck and shoulder pain (Weiss, ) pointing to a need for better education of cyclists prior to such undertakings. Even commuters cycling to work and back each day can suffer from chronic microtrauma leading fatigue of specific structures such as the bones or tendons. Inflammation from such microtrauma can cause long-term problems if the tissue has no chance to recover. Stiffness, weakness, and chronic pain may then occur from degeneration rather than acute inflammation and the incipient nature of the chronic pain often means that the damage is done before the problems is fully appreciated and corrected.

Avoiding Common Neck Pain Triggers for Cyclists

Other common triggers for neck and shoulder pain in cyclists include looking over the shoulder for oncoming traffic, leading to left levator scapula pain, as well as radicular pain in older cyclists where comorbidities exist in the spine. Sufferers of thoracic outlet syndrome are also at increased risk of neck pain from cycling although the symptoms may be overlooked or not connected; tingling in the hands, neck pain, shoulder pain, arm pain, and headaches, along with coldness in one or both hands and weakness in the upper limbs can all indicate this condition. Hyperextension of the neck usually worsens these symptoms, as does any activity involving arm elevation for any period of time (such as driving or drying one’s hair).

Quick tips for cyclists suffering from neck pain: check your bike fits you, get assessed for proper cycling posture, don’t overdo it after months off your bike, and try to incorporate gentle neck stretches into the slower parts of your bike ride or when stopped at lights. Also, check your glasses and the angle of your seat and helmet, consider the length of your arms, the ease of the gear-change action, and the height of your handlebars. Cycling and neck pain need not go hand in hand and these simple steps can mean the difference between a happy daily commute and a dusty bike stored under the porch.


References

Wilber CA, Holland GJ, Madison RE, et al. An epidemiologic analysis of overuse injuries among recreational cyclists. Int J Sports Med 1995: 16: 201-6.

Weiss BD. Nontraumatic injuries in amateur long distance bicyclists. Am J Sports Med 1985; 13(3): 187-192.

116 replies
  1. Jayson Leising
    Jayson Leising says:

    Attractive section of content. I just stumbled upon your web site and in accession capital to assert that I get actually enjoyed account your blog posts. Anyway I’ll be subscribing to your feeds and even I achievement you access consistently fast.|

    Reply
  2. Daniela Rewakowski
    Daniela Rewakowski says:

    Excellent post. I was checking continuously this blog and I’m impressed! Very useful information specially the last part 🙂 I care for such info a lot. I was seeking this particular info for a very long time. Thank you and best of luck.|

    Reply
  3. Wm Thibadeau
    Wm Thibadeau says:

    Simply desire to say your article is as surprising. The clearness in your post is just cool and i could assume you are an expert on this subject. Fine with your permission let me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please carry on the rewarding work.|

    Reply
  4. Bennett Byrge
    Bennett Byrge says:

    Howdy! This post could not be written any better! Reading through this post reminds me of my previous room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Many thanks for sharing!|

    Reply
  5. Marcela Bech
    Marcela Bech says:

    Hmm is anyone else encountering problems with the images on this blog loading? I’m trying to determine if its a problem on my end or if it’s the blog. Any feedback would be greatly appreciated.|

    Reply
  6. RobertMew
    RobertMew says:

    Doithenap.com cung cấp dịch vụ đổi thẻ cào thành tiền mặt uy tín, chiết khấu thấp nhất, chuyển tiền sang tài khoản ngân hàng chỉ trong 1 phút, …
    Mua Thẻ Game Online Giá Rẻ

    Reply
  7. Thath
    Thath says:

    Your balance is running low. Would you like to top up with a deposit? Considering how popular BitCasino.io is, how easy signing up, depositing and playing is, plus the fact it values players from South Africa, it was not difficult to award it 5 stars. However, there is no legally operating online casino in South Africa in operation to date. Operators, players, banks and advertisers who are involved in online gambling in South Africa face hefty fines and possible prison sentences. However, I only found one case, when players were arrested in the country for gambling and even that was in relation to a brick & mortar gambling den raid*. https://forum.makeincrypto.in/community/profile/elvinvaughn9447/ Online casinos often have a legal registered number. You can find the registration number at the very bottom of the website or in the page which mentions terms and conditions. As earlier stated in this article, there are a very limited number of Indian companies operating in this space. So it’s most likely that you will see a company offering its services in India through a licence purchased in another country. In the online gambling space, licences from Malta Curacao are most common. Other popular countries which offer the online gambling licences include Gibraltar, Antigua and Barbuda, and Panama.

    Reply
  8. Thath
    Thath says:

    Math gamesstrengthen the understanding of kids who are already good at Math and provide support to the kids who are in need. Math gamesteach skills consistent with the school curriculum along with the skills that the formal education sometimes miss out – the skills of enjoying math while thinking hard. Please enable Cookies and reload the page. If you like mind practice games then you must give a chance to this fun game! It improves spatial memory and problem solving skills. ESL Games Plus features interactive board games which provide the ultimate fun English learning experience. Battle your way across the Pirate Waters whil practicing English grammar and vocabulary. Pirates are your nasty enemies. Crocodile Board Games Apryl Duncan is a stay-at-home mom and internationally-published writer with years of experience providing advice to others like her.
    https://beckettrhvj320975.designertoblog.com/35548708/fun-games-you-can-play-with-friends-online
    Get ready to play a puzzle game unlike any other! Subscribe for unlimited access Holiday Mahjong Dimensions brings Christmas cheer to the classic brain game; enjoy an entirely new set of levels that feature Christmas songs and tiles with Christmas trees, Christmas lights, Christmas ornaments and more! Mahjong rules are quite simple – match any two tiles that are free and have the same symbol. A tile is considered \free\” and clickable only if it is uncovered and unblocked on its left and right sides. Just like Santa Claus

    Reply
  9. Thath
    Thath says:

    Babes The Art Of Seduction starring _Richie Calhoun and_Marica Hase clip Milf mom eats out daughter In shower While having a massage HD PureMature Sensual massage on a bed of roses for Kiera King(high) Return to XNXX Free Porn Videos Homepage Trending Searches No Ads + Exclusive Content + HD Videos + Cancel Anytime Trending Searches Muff Diving Divas, Natalia Starr & August Ames, spread their heaving thighs to tongue fuck each other in sensual stockings, heels & lingerie! Full Video & Natalia Live @ NataliaStarr.com! MILF Momma & Teen Have Erotic Massage Lesson Together Mallu_housewife after massage enjoyingwith her gigolo l for massage and secret male luxuryescorts contact Massage fucking videos with hot girls Genmukan Sin of Desire and Shame vol.102www.hentaivideoworld.com No Ads + Exclusive Content + HD Videos + Cancel Anytime https://nybrowning.org/message-board/profile/valorierivas502/ Massage Couple Both Get Happy Endings 6 You are now leaving Pornhub.com BISEXUAL COUPLE AND FRIEND BY Eldoctorlecter MATUREE MOM REAL SEX HOME VOYEUR hidden doggy wife ass amateur milf couple web HOT OUTDOOR SEX ON VACATION cute pregnant big natural monster boob teen princess angel gets deep slippery nuru massage banged Brooke Foxxx get’s a massage then CreamPied – TheFoxxxLife – Amateur Couple 12 min Massage Couple Both Get Happy Endings 12 Hot Couple Massage Sex Popular Filters Hot couple get caught on hidden cam having sex for 1st without knowing thy was on a hidden cam amazing orgasm from young MILF Mature Masseuse Threesome Sex With Couple 10 min Oiling My Sexy Indian Wife For Anal Sex 2021 © ZBPorn.com, All Rights Reserved. Users are prohibited from posting any material depicting individuals under the age of 18.

    Reply
  10. Cleo Ancelet
    Cleo Ancelet says:

    Hello, I believe your blog could be having internet browser compatibility problems. Whenever I take a look at your blog in Safari, it looks fine however when opening in I.E., it’s got some overlapping issues. I simply wanted to give you a quick heads up! Aside from that, fantastic site!|

    Reply
  11. Marquita Delgiudice
    Marquita Delgiudice says:

    After looking into a handful of the blog posts on your web site, I seriously appreciate your way of blogging. I added it to my bookmark webpage list and will be checking back in the near future. Take a look at my web site as well and let me know what you think.|

    Reply
  12. Vivien Passmore
    Vivien Passmore says:

    Today, I went to the beach front with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!|

    Reply
  13. Larisa Zorens
    Larisa Zorens says:

    Its like you read my mind! You seem to know a lot about this, like you wrote the book in it or something. I think that you could do with some pics to drive the message home a bit, but other than that, this is wonderful blog. A great read. I’ll definitely be back.|

    Reply
  14. Humberto Lashway
    Humberto Lashway says:

    I like the valuable information you provide in your articles. I’ll bookmark your blog and check again here regularly. I am quite sure I’ll learn a lot of new stuff right here! Good luck for the next!|

    Reply
  15. Avis Dorf
    Avis Dorf says:

    I really like what you guys are usually up too. This type of clever work and exposure! Keep up the fantastic works guys I’ve added you guys to my personal blogroll.|

    Reply
  16. antence
    antence says:

    The Official Version of the Classic Arcade Game! The catch is that the game uses simulations of physical properties such as inertia and buoyancy. By playing the game, children will get an intuitive understanding of how these forces work. A handy skill for budding future physicists. Controls: Simply mouse-click (for PC players) or touch screen tap (for mobile players) anywhere on the game screen to charge your jump and release the click your finger to execute the jump. The longer you hold down your mouse or finger, the greater the power of your launch, and the higher your jelly jumps!  There are two ways to set this up. Firstly, leaving the topic open to something personal for ‘getting to know you’ games or secondly, making the challenge about a set topic which is the better option for educational games with a bit of control. https://atlas.org.ng/community/profile/kobyperrett6505/ Why it matters: As space gets more crowded, events like a missile destroying a satellite, an explosion of a defunct spacecraft or a satellite-to-satellite attack could create debris that disrupts communications and endangers people in space. There’s an unwritten etiquette to the Souls games that sees people treating each other with respect, bowing to each other once summoned and waving each other off or cheering after a defeated boss. There’s nothing quite like the feeling of relief when a summoned co-op partner helps you finally beat Ornstein and Smough – the only thing that comes close is paying it back later, becoming the saviour in someone else’s story. Adam said it best in our review: “It’s superb, populating an already haunted world with phantoms and memories, and providing an eventual gateway by which to become an all-but anonymous hero or villain.”

    Reply

Trackbacks & Pingbacks

  1. dumps pin says:

    … [Trackback]

    […] Read More here to that Topic: painneck.com/neck-pain-cycling/ […]

  2. sbo says:

    … [Trackback]

    […] Information on that Topic: painneck.com/neck-pain-cycling/ […]

  3. … [Trackback]

    […] Find More here to that Topic: painneck.com/neck-pain-cycling/ […]

  4. … [Trackback]

    […] Information on that Topic: painneck.com/neck-pain-cycling/ […]

  5. … [Trackback]

    […] Here you will find 81452 additional Info to that Topic: painneck.com/neck-pain-cycling/ […]

  6. … [Trackback]

    […] Here you will find 87627 additional Info to that Topic: painneck.com/neck-pain-cycling/ […]

  7. … [Trackback]

    […] There you will find 12466 additional Information on that Topic: painneck.com/neck-pain-cycling/ […]

  8. […] it also makes it easier to maintain a level head and square shoulders. If you ride a bike, maintain proper riding posture – back straight, head up. Even if you walk to work, it’s important to maintain proper posture […]

  9. […] year olds. These rates are similar to injury rates for more common childhood activities such as cycling, swimming and playground-based play. However, these activities are frequently undertaken with […]

  10. […] new bowling game on the Wii, but remember to get some regular exercise, be it walking, yoga, or cycling with neck pain. Above all, have fun, as happiness and laughter are two of the best painkillers we have at our […]

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *