If you suffer from neck and back pain when cycling, then this is the video for you. We'll give you our tips and tricks for relief from discomfort, including cycling neck stretches, cycling neck pain exercises and bike fit recommendations.
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00:00 Perhaps you've just started cycling and you've got some neck and back pain,
00:03 or you've bought a brand new bike and you're feeling a little worse for wear.
00:06 Whatever your reason, if you've got neck and back pain, this is the video for you.
00:10 So here are our top six ways to eliminate those aches and pains.
00:13 We're all built differently and this does mean that a standard size bike
00:25 probably won't fit our individual differences,
00:27 so you will require a few tweaks before you hit the road.
00:30 This can be tweaked with a different length stem or a brand new set of handlebars,
00:34 but the best bang for your buck will probably come from getting a professional bike fit.
00:39 This could be when you buy a new bike or after a few years as your fitness and flexibility adapts.
00:43 Your technique is one of the key signs of injury and even though you may be focused on speed and
00:49 hella comfort, ensuring that you're comfortable on the bike is key to the longevity of your riding.
00:55 However, bike fits can prove costly and a quick fix with a precise change
01:00 can be the best way forward.
01:01 One of these could be your saddles being too high
01:04 and causing you to reach the pedals and causing your pelvis to rock whilst pedalling.
01:08 Remember that the saddle height can be affected from a number of different things,
01:12 such as the new saddle itself, the thickness of your bib shorts or the stack of the pedals.
01:18 If you're feeling sore after a ride, it's good to reflect on what may be causing these issues.
01:23 Another key factor may be the reach in your handlebars.
01:26 Having them too far away or too close can cause injuries in your shoulders
01:31 and therefore adjusting accordingly with the stem length
01:34 or rising them up or moving them closer can solve these issues.
01:37 Ensuring yourself and your bike are correctly kitted out for the type of riding you're doing
01:47 is another top tip to take on board.
01:49 Gloves, warm weather items such as base layers are key to keep your back and neck warm
01:55 and making sure, especially during the winter months,
01:58 that your muscles don't contract due to the cold.
02:00 The bike itself can also provide a little bit of extra support to your neck and back.
02:04 This can be done by adding an extra layer of bar tape or running slightly wider tyres
02:09 for that extra shock absorption which would otherwise go through your body
02:12 when riding on rough roads.
02:15 Looking after your body before and after a ride is almost as key as the ride itself.
02:19 Activating key neck and back muscles before a ride
02:22 and stretching after a ride is crucial to staying injury-free.
02:26 Even though your lower back or your neck could be causing you issues,
02:30 this doesn't mean this is where the weakness lies in your body.
02:33 Your hips, your hamstrings or somewhere else could be tight or weak itself
02:37 and require regular strengthening and shoulder and ankle exercises.
02:41 This is not just a one-and-done job either.
02:43 Keep stretching when watching TV or first thing in the morning
02:47 as this will not only benefit your body
02:48 but also be really beneficial for your mental health as well.
02:51 We aren't suggesting you should swap out your regular ride in time
03:00 for curling weights at the gym.
03:02 But implementing a few key core exercises can be crucial to increasing your stability
03:07 and improving your overall fitness.
03:10 The first exercise is a squat.
03:11 This is a great exercise to increase your stability
03:14 and taking the load off your lower back.
03:16 While squats and leg workouts can build your pedalling power,
03:20 strengthening your core muscle can really help your pedalling technique
03:24 and it also takes the load of smaller muscles
03:26 which may be taking the strain otherwise.
03:28 The way you ride on the bike can also have a knock-on effect to your body
03:37 riding at low cadence but maintaining a high power output
03:41 typically requires the body to put a lot of strain on its muscles and joints.
03:45 Whereas shifting this onto your cardiovascular system
03:48 and raising the cadence is a much more effective way of pedalling.
03:52 Aiming to ride at a cadence of 85 to 90 rpm is a nice balancing point
03:57 but this doesn't mean you have to eliminate all low cadence riding.
04:00 Just avoid prolonged stints grinding the gears
04:03 and putting unnecessary strain on your joints and muscles.
04:06 Lastly, this is a tried and tested rule that's used across endurance sports.
04:11 The 10% rule suggests you shouldn't increase your weekly mileage
04:14 or your long training ride by more than 10% each week.
04:17 This means if you ride 200 miles one week
04:20 you shouldn't look to ride more than 220 miles the next.
04:23 Slowly progressing your mileage will mean your body won't fatigue as dramatically
04:28 and mean that your body won't be compensating for any of the stress
04:31 that you're experiencing.
04:32 And if you're riding more than 200 miles a week
04:36 you should be able to ride at a cadence of 80 to 90 rpm
04:39 and your mileage will be reduced dramatically
04:41 and mean that your body won't be compensating for any aches and pains.
04:45 Hopefully those tips will ensure you don't pick up any unwanted neck or back injuries
04:51 but do let us know your top tips in the comments section below.
04:55 And if you've enjoyed this video don't forget to give it a like
04:57 and subscribe to the Cycling Weekly channel.
05:00 [Music]