Neck/shoulder pain.

[fiestymama]

Hi all - I am brand new to cycling and rode my new bike for the second time tonight. It felt great, except I had (and still now have) pain in my neck/shoulders. Is this normal for new riders, or is this a symptom of riding wrong or improper fit? My bike was custom fitted, so hopefully that is not the problem, but I can go back and talk to them. Any thoughts? I plan on riding again tomorrow, and am just not sure what to expect as far as pain goes - it was pretty uncomfortable today. Also, my hands, right by my thumbs are really sore and hurt a lot while riding. Is this normal adjustment to riding as my body just needs to get used to the new exercise? I just don't want to be somehow riding my bike wrong, I want to do it right from the start. Thanks!

[shadon]

I know that I have a tendency to 'hunch' my shoulders up near my ears. I'm focusing right now on relaxing as i ride, sholders down, arms relaxed, and not griping to hard.

maybe try to focus on your form on your next ride and see how that feels?

[doc]

I second that thought. Pay close attention to what you are doing to your shoulders. As a friend of mine once put it, "look, that guy is wearing shoulders for earrings". It is a common thing to do and will hurt alot later. Consciously relax the shoulders and push them down. Also, ride with some experienced folk so they can look at you and see if there is something obvious.

[emily_in_nc]

Hi FM,

The advice given here is good, but YES, it is very normal to have "overuse" pain in the neck and shoulders (and for me, the web between my thumb and forefinger, from riding on the hoods) when first starting to ride a road bike and/or getting back to it after a layoff. I had these pains when starting to ride again recently after a crash laid me up for a few months, but they are gone now, after several rides. I also have a little bit of this pain every spring after a winter of riding when possible, but not as much as during the season. This is on bikes that fit me very well and that I have done centuries and multi-day tours on without said pain, so rest assured, you are very normal.

But definitely, position is important, as is not keeping a rigid upper body, wearing good gloves, and all that. Do give it a bit more time for your body to adjust, though!

Emily

[Dogmama]

Hmmm, I'm wondering about your bike fit. I'm assuming you're on a road bike, yes? Pain between the shoulders plus hand pain seems like your handlebars are too low. You might be putting a lot of weight on your hands - plus having to jack your head way up.

When you look at your bike from the side, is the seat level with the handlebars?

[fiestymama]

Hmmm, I'm wondering about your bike fit. I'm assuming you're on a road bike, yes? Pain between the shoulders plus hand pain seems like your handlebars are too low. You might be putting a lot of weight on your hands - plus having to jack your head way up.

When you look at your bike from the side, is the seat level with the handlebars?


Should they be level, or should handlebars be higher? Thanks!

[khagelberg]

I haven't been riding long enough to know anything, but I've had the same pains. The neck and shoulder stuff went away when I realized I was unintentionally hunching my shoulders. My hands feel less pain and numbness when I (again) stopped clenching my hands around the handlebars. It also helps when I wear fingerless riding gloves. I just have to get over feeling like I need to be a better rider not to look silly wearing the gear (I sort of feel like a pretender, like those guys who bought really expensive cowboy hats and real spurs to ride the mechanical bull in bars.)

I am anxious to know whether the handlebars should be level. I ride a hybrid bike, and I have no idea.

Anyway, glad you're out there. Just keep asking questions. These wise women have ben lots of help to me so far, I'm sure you'll get a solution too. :D --Kymberli

[Helen]

Hi all - I am brand new to cycling and rode my new bike for the second time tonight. It felt great, except I had (and still now have) pain in my neck/shoulders.

I am in the same situation except that I have pain in my lower part of the back. Can you please tell me if this is normal for new bikers?

[Helen]

Hi all - I am brand new to cycling and rode my new bike for the second time tonight. It felt great, except I had (and still now have) pain in my neck/shoulders.

I am in the same situation except that I have pain in my lower part of the back. Can you please tell me if this is normal for new bikers?

[Trek420]

khagelberg sez "I just have to get over feeling like I need to be a better rider not to look silly wearing the gear (I sort of feel like a pretender, like those guys who bought really expensive cowboy hats and real spurs to ride the mechanical bull in bars.)"

I always say they are called "bike clothes" for a reason ;-) They are made to make you more comfortable/safe on a bike.

Wear whatever makes you comfy and feel good about it. You're faster when you're more comfortable. So if you like wearing MTB shorts on your road bike, or roadbike shorts on a MTB, or a cowboy hat (over the helmet of course) and spurs that's fine!

"I am anxious to know whether the handlebars should be level. I ride a hybrid bike, and I have no idea."

On a hybrid your handlebars are probably above level of the saddle.

Most road bikes they are level or slightly lower.

On my road bike my handlebars are slightly above the saddle. A lot of people here ride road bikes adjusted that way. If you want to see some real puhrty road bikes that usually are fit that way check:

http://www.rivendellbicycles.com/

OK, quick $0.50 tour of this.

handlebars above the saddle level = less pressure on hands, upper body, better visibility, less aerodynamic, more weight on your b***, maybe less power

handlebars below the saddle level = more pressure on hands and upper body, less visibility (you have to crane your neck up a bit to look ahead), more aerodynamic, less weight on your b***, more power because you get the strong back muscles involved when you're stretched out a bit. This is why racers bkes are fit this way.

But you're faster when you're more comfortable that's why my road bike is fit with the bars higher.

I'm just recalling a moment on the AIDS ride we were stopped at a light in Bradley (probably the only light for miles) and a gal next to me was debated aloud whether to take her jacket off. She felt over heated but worried about taking the time to doff and stow the jacket. I said "you're faster when you're more comfortable", take the jacket off you'll make up the time.

So khagelberg if your hybrid feels good you're fine.

Helen, nothing should hurt riding a bike except normal stuff for hard excercise, muscles and burning lungs and stuff. When my lower back hurts usually meens I've been neglecting my core strength....again


:) :rolleyes:

[Dogmama]

I am in the same situation except that I have pain in my lower part of the back. Can you please tell me if this is normal for new bikers?

Helen, look at your seat height. When you are sitting on your bike and one leg is completely extended with the foot flat you should have a slight bend to your knee.

Another reason could be that you are pushing gears that are too heavy. You should be spinning when you first start cycling. This gets your tendons & ligaments in shape so you don't end up with knee problems down the road.

[Trek420]

...and what Dogmama sed :)

[neuroticcyclist]

As others have said, if you rule out fit, relax those shoulders and don't lock your elbows. also, don't curve your back - it is really a lean forward from the pelvis (as they have you do in Pilates). Helmets are also heavy and get used to. If you look too far forwards for too long, instead of just a bit beyond the bike, it tends to hit the upper neck.

However, strengthen the core!! Lots of times it is the lower back and core that need work. Work with a swiss ball and pilates 2 times a week completely cured my sore back.

[bones]

wow so glad to hear I am not the only one with my shoulders hunched I just relized this week I was doing that. I have also been having pain in my lower back latley was scared my new bike is too small and that was causing it still have no idea why I have the pain. Should one ride with sraight arms or should they be bent a bit? Hope everyones pains go away soon.

[shewhobikes]

Check one more thing on the seat; make sure the nose (front) isn't tipped downward. Even a slight tip will press your weight forward into the handlebars, causing hand, neck and shoulder pain. Speaking from personal experience, here. Did a slight alteration a few weeks ago (can't believe I overlooked this for so long) and it's made all the difference in my comfort, and therefore my endurance. :)

[emily_in_nc]

wow so glad to hear I am not the only one with my shoulders hunched I just relized this week I was doing that. I have also been having pain in my lower back latley was scared my new bike is too small and that was causing it still have no idea why I have the pain. Should one ride with sraight arms or should they be bent a bit? Hope everyones pains go away soon.

Definitely bent a bit. Never lock your elbows as they take a lot of shock as you ride, particularly if you hit a rough patch. You don't want that shock to be taken by your joints, but by your muscles.

Emily

[Helen]

Definitely bent a bit. Never lock your elbows as they take a lot of shock as you ride, particularly if you hit a rough patch. You don't want that shock to be taken by your joints, but by your muscles.

Emily

Its like skiing I think. Instead of benting your legs, you;ll have to bent your arms otherwise you will have lots of pains in different places of your body. :)
Thanks for the tip.

[Helen]

Quote:
"BMI is an estimation of body fat based on height and weight. According to guidelines from the National Institutes of Health (NIH), a normal BMI range is 18.5 to 24.9. A BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or more is considered obese."

Practically it is a fat calculator :)

[go get em]

When I first started riding I had lower pain in my back. With time on the bike and adjustments made to the bike I know longer had any back pain. Just make sure the person helping with adjustments knows what they are doing. This is very important.

[bikerz]

I'm going to tape this note on my handlebars, in plain sight:

Shoulders down
Elbows in
Back straight

I'm constantly finidng my shoulders up around my ears, especially when I'm getting tired and/or fighting the wind.

Good reminders from all of you on proper form - thanks!

[SadieKate]

Quote:
"BMI is an estimation of body fat based on height and weight. According to guidelines from the National Institutes of Health (NIH), a normal BMI range is 18.5 to 24.9. A BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or more is considered obese."

Practically it is a fat calculator :)Just beware that BMI is a very crude calculation and doesn't take into account athletes with a lot of muscle.

[slinkedog]

Another thing to think about is core strength. If you're putting all of your upper body weight onto your arms during your ride, you're going to get sore shoulders/neck.

Doing some sort of core strengthening exercises will help you hold some of your body weight up without putting all the weight on your handlebars.

[Helen]

When I first started riding I had lower pain in my back. With time on the bike and adjustments made to the bike I know longer had any back pain. Just make sure the person helping with adjustments knows what they are doing. This is very important.

Yeah ... I think its so important to keep a good posture because this way you'll avoid getting injured and instead of maintaining a healthy life, you'll do the opposite actually ...

[kaian]

Check out www.sheldonbrown.com for info on riding posture.

There are a lot of helpful things on that site.

Also, I was going through the same thing recently - shoulder, neck and elbow pain. I decided I wanted to get a better bike anyway, so I decided to go to a LBS that had a good fitter, get measured and let the fitter know the troubles I was having.

I found out that I actually had a long torso for my height and that my bike was too small. So, I got a new bike (Trek 1500 WSD, 47cm) and he initially set me up with a 100mm stem with not much rise. I felt a little better, but still wasn't comfortable, so I went back and he gave me a 90mm with a 17 degree rise stem. This set-up actually feels comfortable. So...you might want to double-check bike fit, stem length and stem height. My handlebars are higher than my seat and this is what is comfortable for me right now.

I also figured out that doing exercises and stretches for my upper back and shoulders have helped quite a bit. Sometimes those areas can be weak and we don't even know it. So, every day I stretch and do those exercises and with that and the new bike fit I find that I am getting less and less sore and stiff.

I'd be happy to share my stretches and exercises with anyone interested. I got them straight from my physical therapist. :)

[Dogmama]

For neck/shoulder pain during long rides, paint the alphabet with your nose. Really. It works. Looks a little weird, but usually by the time I get to "E" I feel much better.

[Helen]

For neck/shoulder pain during long rides, paint the alphabet with your nose. Really. It works. Looks a little weird, but usually by the time I get to "E" I feel much better.

Very good advice Dogmama. Its so simple and it gives very good results.
Yes it looks weird but its effective and this is all that matters.
Thanks again.

[CorsairMac]

For neck/shoulder pain during long rides, paint the alphabet with your nose. Really. It works. Looks a little weird, but usually by the time I get to "E" I feel much better.

Wow - I tried it just sitting here reading the board and I felt better! Great idea Mama....thnx for the tip!

[DirtDiva]

Don't you get the alphabet song stuck in your head doing that? Or was that just me? :rolleyes:

[greenchick]

Don't you get the alphabet song stuck in your head doing that? Or was that just me? :rolleyes:

I think your nose writes faster than mine! My neck is so tense from work at this time of year that I'm more like A.... B.... C.... D*ow*!.... now where was I? :rolleyes:

[jpbayarea]

For me Yoga has been the main support to not having neck and shoulder pain. In the Downward Dog posture in yoga they teach you to drop your shoulders and bring your scapula bones down and in toward the middle. This is the same posture that works best on the bike, straight back and shoulders and scapula dropped down (toward your waist and lower back while on the bike with your hands on the 'hoods.' When I notice my shoulders are riding up and or my back is not straight I immediately do these simple things and all of a sudden the tension is gone and the straight back feels supportive to the rest of my core. Hope this helps. Any yoga book/teacher could help you with those subtle inward movements and gradually they become second nature.

Best of luck,

jpbayarea

[AutumnBreez]

Hope this helps.
http://www.cptips.com/muspain.htm

[RoadRaven]

I read through this and I really wonder about not relaxing into the ride as several members have already suggested... if your bike fits, check how far back from the bars you are sitting, and how tightly you clench muscles...
Good luck

[Helen]

Yeah ... And if your name is Ana, you'll going to do a fine job too. :D

[CorsairMac]

I think its just you :) but you don't have to use the alphabet. You can, for example, use the letters of your name ... or something similar.


ROFL - my whole name is 21 letters long - it's Almost like doing the alphabet! :D

[fiestymama]

lots of responses! I'm going to try the alphabet thing on my next ride, probably tomorrow. If that doesn't help I really need to call my LBS as I am still having quite a bit of neck/shoulder pain. On the plus side, I did a 35 mile ride on Labor Day! My husband and I went togehter and I even towed our 2 kids in the Burley for 1/2 the ride, so I'm definitely getting stronger. I'm loving cycling - just need to get the pain taken care of.

[DirtDiva]

Well, my first and last name combined give me a whopping eight letters. If I add in my middle name it rockets up to seventeen. I think Corsair MacManyletters (that is your real name, right? ;)) wins.

[CorsairMac]

Well, my first and last name combined give me a whopping eight letters. If I add in my middle name it rockets up to seventeen. I think Corsair MacManyletters (that is your real name, right? ;)) wins.


well heck ya!! someone used my real name on here once......I read the post over several times before I realized it was ME they were talking to!! LOL

[Helen]

well heck ya!! someone used my real name on here once......I read the post over several times before I realized it was ME they were talking to!! LOL

ha ha ha ... LOL ... that's really funny ... So girls, if you have a short name go see a doctor and ignore this method ... :D

[mtbdarby]

Great suggestions on this! One thing I haven't read here as a possible cause is your spine. I was having an aweful time with neck pain and realized it was coming from my neck - I have no curve in my neck! I knew that but it never caused me problems until I started biking. Besides holding up my melon, I had the weight of the helmut and glasses too. Now I'm doing simple exercises to put the curve back into my neck so it shouldn't be a problem next summer. And I have a hybrid bike so I sit up a little taller. I couldn't imagine how my neck would feel if my bars were below my seat level.

I also started doing pilates again too to strengthen my core. Every little bit helps and I feel like biking has made me so much more aware of my body and my posture.

[notsportygirl]

Hey, I have the same problem with my neck. I went to a chiropractor for awhile, and I don't think it did anything at all. I feel fine most of the time, but any strain, stress, or trauma and I start having problems. One chiropractor wanted me to buy this really expensive traction machine. What kind of simple exercises are you doing? My first really long ride has put me in a world of pain. I'd hate it if my neck issues kept me from riding...

[SnappyPix]

A few months back I was getting chronic neck pain, waking up every morning with a cricked neck. Ouch.
It got so bad that I went to see a physio and had a few sessions. Basically mine stemmed from really poor posture, poor core stability, shoulder droop, forward lean - the lot.
After a few massage sessions (oh my, how I hated those! :rolleyes: ) and some exercises from the physio, it's all but cleared up.
She confirmed that riding on a road bike was only exacerbating the problem more.
I've learned to really pull my shoulders back, tighten my abs and pull back my head so it's all in line. I've also found that bringing in my abs more is making things 100% better.
Everyone bangs on about core stability, but it really is the key - you learn to use your abs to do things that you previously used your neck and shoulders to do. When standing up, for instance - don't lift up from your shoulders and neck - use your legs and glutes and abs to get you from the sitting position. Sounds obvious - but have a go at doing it naturally, which muscles do you honestly recruit to stand from a sitting position? It should never be your neck/shoulders, they're just along for the ride! Full marks to those who do it correctly btw! :o
Here's a link to a great website I found, which includes some simple exercises:
http://www.drbookspan.com/NeckPainArticle.html

Hope this helps - sorry, I rambled!

[SnappyPix]

Forgot to mention - I do the double chin exercise on the website, which was the one the physio prescribed.
It's REALLY unattractive (don't ever do it in front of a mirror, I discovered I could make it to about 7 chins! :eek: ), but it's very effective. I was told to imagine that my head is a drawer, and i'm sliding it slowly backwards, back into the dresser. Keep everything in line - shoulders back, abs tight, head upright - the only thing moving is your neck slowly going backwards.

I'll shut up now! :(

[notsportygirl]

So, what about treating injuries? My neck is all messed up from my ride last Sunday, and I'm really confused about the whole heat/ice controversy. I know you're supposed to ice it right after the injury, but I didn't even feel any stiffness until two days after the ride...and it progressively got worse. I think I started noticing it Tuesday morning. By Tuesday evening, I had a hard time turning my head. Now, a good four days after the event, what should I be doing to try to heal it quickly? I've been doing heat, because that's what my acupuncturist recommended, but I've definitely learned through experience to question all medical advice, because it seems like few medical practitioners agree on anything. Would alternating work this late in the game? Any ideas? I was hoping to be better by Sunday, but am gradually losing hope. I can't exactly ride if I can't turn my head to check for traffic...

[mtbdarby]

NotSporty,
Sorry to hear about the injury. I usually find ice more beneficial than heat, because I swell and bruise so easily. Since it's been this long, do what feels best. I'd also take Aleve on a regular basis (2 tabs twice a day) for a few days to see if that helps.

The first chiro I went to was a quack. I found one that told me if I was diligent with my excersices, I could put the curve back in my neck by the end of the year. I had to buy a $10 foam pillow that is about 6 inches in diameter with grooves that run the length of it (not sure how to describe it). I have to lay with that under my neck for 15 minutes a day, then lay my head on my pillow with this pillow just below it for 45 minutes a day. At first it hurt my neck to lay with that pillow under my neck. It felt like I was hyperextending my neck! After about 4 days it got comfortable and now it actually feels good. I've had 4 adjustments in the past month and he says he can see a difference already and my daily headaches are gone! I'll see if I can last 2 weeks before another adjustment and play them by ear, but I'll keep doing my exercises. Good luck with your neck issues!

[RoadRaven]

Usual rule is ice initially to stop the internal bleeding and therefore reduce internal damage and swelling.
Next day use heat packs

I swear by arnica - cream, massage oil, drops to drink, pillules to chew... made from extracts from the arnica plant it is the best thing I know to reduce internal and/or external bruising. Only rule with it is do not put the cream or oil onto open skin (grazes/cuts)

Wishing you the best with the healing...

[Helen]

Now I'm doing simple exercises to put the curve back into my neck so it shouldn't be a problem next summer.

Someone posted on this forum a great link regarding neck streching exercises but somehow I can't find it right now.
What kind of exercises are you doing mtbdarby?

[Allie1DukeFn]

....and for me, the web between my thumb and forefinger, from riding on the hoods......
Emily


Emily - what kind of gloves do you have? I'm finding myself having this kind of pain as well and I was thinking it would be great to find some gloves that have some padding in there. The one's I have are fingerless and the palms are really well padded, but not the web area between the thumb and forefinger.

Thanks!

[wabisabi]

I had the chance during a long ride on Saturday (we had actual no rain and sometimes sun....) to notice my riding stance and the effect on my neck. I realized that sometimes climbing a long/steep hill, or when tired, I tend to kind of collapse my neck and shoulders. I tried what the yogis/pilates folks call putting attention on, or energizing, that area. I was almost pushing lightly on the handlebars and keeping strength and attention on neck/shoulders. Does that make sense? I noticed that when I did this that my "core" ab muscles were more engaged and I rode better, and did not have soreness in my neck. I tend to have bad neck issues, probably from years of reading, writing and looking at computer screens.

[Dogmama]

I tend to have bad neck issues, probably from years of reading, writing and looking at computer screens.

Not to be an alarmist, but have you had this checked out? I had years of neck issues too and was recently diagnosed with two collapsed disks, huge arthritic spurs that were compressing my spinal cord. The numbness and weakness in my arm finally conviced me to see a doc. In December I had major surgery where they replaced two discs (with bone from my hip), shaved off the spurs and fused the whole thing. It has been quite an ordeal - by the time I got into surgery, one disk had impaled itself onto my spinal cord and it took the doc 45 minutes to pull it out.

I, like you, figured it was years of cycling, computer stuff, etc. Turned out to be much much worse.

[wabisabi]

Yikes! I am glad to hear that you got a good diagnosis and repair work; it sounds like it is working out Ok for you. Thanks for the concern; I do get pretty regular treatment and have had x-rays of the area which seems to have none of those issues. I havy corrected some postural issues and have had improvement. Interestingly, when I have time off from work, the issues pretty much go away. I am planning to stop working a more high powered and stressful job (downshifting, as it is now called) in the next couple of years.