Neck Pain During Cycling

Gravity

• The downward force that is ever present, and greatly affects the position of our spine from the neck down to the lower back when we are leaning forward. 
• Bike setup plays a big role as to whether a cyclist is leaning forward in an “aero” position or is more upright through the trunk, or whether the bike frame and dimensions are too big or small for a cyclist  
• Type of cycling – road cycling, crit racing, mountain biking, or bike packing will all impact the different strength and endurance requirements on the neck muscles 

Muscle Strength and Length 

• There are “core stability” muscles in the neck which play a key role in maintaining the correct position of the neck with the weight of the skull and head plus a helmet 
• The core stability muscles need the strength to resist gravity, but also the endurance for longer distance events 
• The neck needs to be mobile, so the muscles within the neck and not tight and compressed, and the nerve tissue throughout the neck is not becoming tightened 
• The neck sits on top of the thorax, and is impacted by poor upper back posture and position 
• Lifestyle factors such as a desk based occupation, long periods of driving, or other activities involving a slouched posture will impact one’s position on the bike. 

Previous Injury or Illness 

• Recent respiratory viruses, or other illness that has meant breathing has been compromised can lead to a stiff thorax
• Shoulder surgery, or other abdominal surgery can lead to a more stiff rounded posture affecting neck position on the shoulder girdle 
• Stress causes our shoulders to hunch…
• Lower body weakness or injury leads to hunching through the shoulder girdle as the legs fatigue…

 

These are a few examples of the common presentations I see in cycling clients with neck pain, but it is by no means the full list!  A thorough individual assessment is the most effective way of ascertaining the exact reasons behind one’s neck pain on the bike.  From here a list of simple changes, and effective exercises can be prescribed to help eliminate the pain.

About the Author

Kate Senini — Consultant Physiotherapist

Kate, who was a founding partner at Pure Physio in 2010, is now working exclusively in a clinical role. Helping people recover from injury and prevent future injuries has always been her true passion!

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