4 Tips To Reduce Neck Pain For Cyclists

neck pain cyclist

Cycling is the best way to stay fit and healthy. Unfortunately, cycling can put strain on the back, neck, and shoulders, which can lead to neck pain.  I’ve been riding my bike for over 10 years now and I never thought that I would experience neck pain. However, after reading about neck pain, I learned that I was experiencing many symptoms and they were actually preventing me from enjoying cycling as much as I used to. So I decided to do some research on how to prevent neck pain and I found that a few simple lifestyle changes can help. If you've experienced neck pain while riding your bike, here are some easy ways to reduce neck pain: 

Correct bike fit

You can either assess the fit of your bike on your own or have it fitted by a professional. You should have about two inches of clearance between your crotch and the top tube of your bike. If you want your knees to be straight at the bottom of each pedal stroke when pedaling backward, you need to adjust the height of the bike's saddle. The seat is too high if you are moving your hips back and forth. Make small adjustments to your bike's fit to avoid injury if you feel pain or uncomfortable while riding.


You should keep your arms slightly bent while cycling, to reduce the tension on your shoulders and neck. Your back should be in a neutral position. Avoid rounding your spine or raising your shoulders too high so that your back is too straight. The proper position should feel comfortable with an engaged core. This has the added benefit of helping you develop sexy abs.

Limit the shock

It's important to make sure you're using the right gear and clothing to prevent the vibrations from traveling up your body. Adding some padding to your bike shorts will help you stay comfortable. A lot of shock is absorbed by your feet while riding a bike. It is a good idea to have a good pair of cycling shoes and to replace the insoles when they wear out. You should look for a carbon seat post and stem to absorb the impact before it hits you. Your body will absorb more shock when you ride if your tires are too thin.


You should be doing exercises to help prevent neck pain by strengthening the postural muscles that hold the head and shoulders in position, and activating the lower trapezius muscle to minimize neck pain. If you don't activate your core, your spine will remain soft, and that could lead to pain in your neck and other parts of your body. You need to activate your core to help you create a more stable core. A good stretch for your upper back can help relieve stress at the base of your neck.

In conclusion, to stay safe, you must listen to your body, and stop when you notice that you’re feeling pain. There is no specific amount of hours or minutes that will make you susceptible to injury. However, if you continue to ride too long, too fast, or with poor posture, it will eventually catch up with you. And once you’ve gotten injured, you’ll need to stop riding until you heal. So, the best advice is to slow down, pay attention, and stop when you feel pain.


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