Neck Pain While Cycling
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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00:00Perhaps you've just started cycling and you've got some neck and back pain, or you've bought a brand new bike and you're feeling a little worse for wear.
00:06Whatever your reason, if you've got neck and back pain, this is the video for you.
00:10So here are our top six ways to eliminate those aches and pains.
00:22We're all built differently and this does mean that a standard size bike probably won't fit our individual differences.
00:27So you will require a few tweaks before you hit the road.
00:31This can be tweaked with a different length stem or a brand new set of handlebars,
00:35but the best bang for your buck will probably come from getting a professional bike fit.
00:39This could be when you buy a new bike or after a few years as your fitness and flexibility adapts.
00:44Your technique is one of the key signs of injury and even though you may be focused on speed and a hell of comfort,
00:50ensuring that you're comfortable on the bike is key to the longevity of your riding.
00:55However, bike fits can prove costly and a quick fix with a precise change can be the best way forward.
01:02One of these could be your saddles being too high and causing you to reach the pedals and causing your pelvis to rock whilst pedaling.
01:09Remember that the saddle height can be affected from a number of different things such as the new saddle itself,
01:14the thickness of your bib shorts or the stack of the pedals.
01:18If you're feeling sore after a ride, it's good to reflect on what may be causing these issues.
01:24Another key factor may be the reach in your handlebars.
01:27Having them too far away or too close can cause injuries in your shoulders
01:31and therefore adjusting accordingly with the stem length or rising them up or moving them closer can solve these issues.
01:43Ensuring yourself and your bike are correctly kitted out for the type of riding you're doing is another top tip to take on board.
01:50Gloves, warm weather items such as base layers are key to keep your back and neck warm
01:55and making sure, especially during the winter months, that your muscles don't contract due to the cold.
02:01The bike itself can also provide a little bit of extra support to your neck and back.
02:05This can be done by adding an extra layer of bar tape or running slightly wider tyres for that extra shock absorption
02:11which would otherwise go through your body when riding on rough roads.
02:20Looking after your body before and after a ride is almost as key as the ride itself.
02:24Activating key neck and back muscles before a ride and stretching after a ride is crucial to staying injury-free.
02:31Even though your lower back or your neck could be causing you issues, this doesn't mean this is where the weakness lies in your body.
02:37Your hips, your hamstrings or somewhere else could be tight or weak itself and require regular strengthening and stretching.
02:45It's not just a one-and-done job either.
02:47Keep stretching when watching TV or first thing in the morning as this will not only benefit your body
02:52but also be really beneficial for your mental health as well.
03:01We aren't suggesting you should swap out your regular ride in time for curling weights at the gym
03:06but implementing a few key core exercises can be crucial to increasing your stability and taking the load off your lower back.
03:14While squats and leg workouts can build your pedalling power, strengthening your core muscle can really help your pedalling technique
03:21and it also takes the load off smaller muscles which may be taking the strain otherwise.
03:31The way you ride on the bike can also have a knock-on effect to your body
03:34even though you may be riding the same amount of miles as someone else.
03:38Riding at low cadence but maintaining a high power output typically requires the body to put a lot of strain on its muscles and joints.
03:46Whereas shifting this onto your cardiovascular system and raising the cadence is a much more effective way of pedalling.
03:52Aiming to ride at a cadence of 85 to 90 rpm is a nice balancing point
03:57but this doesn't mean you have to eliminate all low cadence riding.
04:00Just avoid prolonged stints grinding the gears and putting unnecessary strain on your joints and muscles.
04:08Lastly, this is a tried and tested rule that's been used across endurance sports.
04:13The 10% rule suggests you shouldn't increase your weekly mileage or your long training ride by more than 10% each week.
04:20This means if you ride 200 miles one week, you shouldn't look to ride more than 220 miles the next.
04:26Slowly progressing your mileage will mean your body won't fatigue as dramatically
04:30and mean that your body won't be compensating for any aches and pains.
04:34Hopefully those tips will ensure you don't pick up any unwanted neck or back injuries
04:39but do let us know your top tips in the comments section below.
04:42And if you've enjoyed this video, don't forget to give it a like and subscribe to the Cycling Weekly channel.
04:47And until next time, we'll see you then.