The Intricate Link Between Cycling Posture and Neck Pain
Dr. Miller: As a cyclist, do you often find yourself battling with neck and back pain? What are the best strategies for preventing or treating this discomfort?
Today, we’re joined by Dr. Rich Kendall, a distinguished doctor of osteopathy and the chair of the Department of Rehabilitative Medicine. With his extensive cycling experience, he’s here to shed light on how to keep our necks and shoulders healthy, especially during those long rides.
Dr. Kendall: Absolutely! As someone who has logged countless miles on a bike, I’ve utilized neck stretches and postural exercises to combat neck pain effectively.
Dr. Miller: I recall witnessing your swift cycling prowess. You zoomed past me at breakneck speed while I was struggling along at a leisurely pace! Clearly, you have mastered both cycling and injury prevention.
Dr. Kendall: Indeed! Neck pain is a common issue for cyclists. The positions we adopt on both mountain and road bikes can put significant strain on our necks. This is especially true for those of us who spend long hours at desks, adopting a forward head posture that exacerbates neck strain.
Why a Proper Bike Fit is Essential
Dr. Miller: So, what measures can cyclists take to alleviate this issue?
Dr. Kendall: One of the most effective solutions is to invest in a proper bike fit. Make sure that your handlebars are level with your saddle. Avoid aggressive positions for long distances, as not everyone can maintain such postures comfortably. A well-fitted bike supports your neck and prevents your head from jutting forward, ensuring your upper back remains properly aligned and your arms are well-supported.
Dr. Miller: Do you recommend professional bike fitting, or can cyclists do it themselves?
Dr. Kendall: For those dedicating substantial time to cycling—especially riders clocking in over 100 miles a week—a professional bike fit is invaluable. This is particularly important at the start of the season when muscles can be tight, as a proper fit will help avoid overextension and injury.
Stretching and Strengthening: Essential Exercises for Cyclists
Dr. Miller: It seems that younger cyclists navigate these challenges more easily. What stretches should older cyclists consider before hitting the road?
Dr. Kendall: The three most beneficial exercises for cyclists include:
1. Stretching Hip Flexors and Quadriceps
Engaging in yoga warrior poses can effectively stretch hip flexors and quadriceps, which often tighten during cycling due to narrow hip angles, leading to back rounding.
2. Strengthening Back Muscles
Incorporating exercises such as Supermans or back extensions will bolster your back muscles. If you’ve experienced soreness in your triceps after a long ride, it’s a clear sign your back isn’t adequately supporting you, leaving your arms to bear the burden.
3. Neck and Shoulder Stretches
Regularly performing gentle neck stretches helps maintain flexibility and alleviate tension in the shoulders, crucial for extended rides.
Recognizing When It’s Time to Consult a Professional
Dr. Miller: What if, despite following these recommendations, cyclists experience persistent pain, particularly shooting pain down the arm or numbness in the fingers?
Dr. Kendall: If you find yourself suffering from ongoing neck pain or if you experience new symptoms like radiating pain down your arm or numbness, it’s vital to consult a physician. These signs could indicate a pinched nerve in the neck, which requires professional assessment.
In summary, while cycling can be a delightful and healthy activity, it’s essential to practice good posture, ensure proper bike fitting, and maintain a dedicated stretching and strengthening routine to prevent neck and back pain. Remember, listening to your body and seeking professional guidance when symptoms arise is key to enjoying those long rides pain-free.
Updated: April 15, 2025
Originally published: June 9, 2015
