Neck and between-the-shoulder-blades pain??

[buffybike]

Yesterday I was on the bike for nearly 3 hours and after 2 hours the back of my neck and upper back (between shoulder blades) was hurting so bad. I tried sitting up and riding hands-free for 30 second stretches, but as soon as I put my hands back in the hoods, I felt the pain. Part of it may have been caused by my criss-cross, halter-style sports bra...but I don't think that's the entire reason. Is there a fit issue I should be concerned about or is this normal? Since this was the longest ride I've done so far, I'm not sure what kind of discomfort is typical and what kind is not...any info would be appreciated.

[ny biker]

I switched to a shorter, angled stem last year so that my handlebars are now closer to me and a bit higher (about level with the saddle). My neck and shoulder pains have pretty much gone away completely, even on 5+ hour rides.

[zoom-zoom]

This early Spring I was a very new rider and my first month or two of 2-3 hour outdoor rides made my neck and trapezius muscles really sore. Things are MUCH better now. Yesterday I rode for 40 hilly miles and my neck feels only a tiny bit stiff today.

[ny biker]

Also, in the past I've noticed more neck and shoulder pain during rides where I was very tense, such as long periods riding in traffic and having to have my hands on the brakes ready to stop at all times. So you might want to make sure you don't have a death grip on the bars.

[TrekTheKaty]

I agree with all of the above.

You may have just fatigued muscles that aren't used to that much work. My first hilly ride of the year left me with a knot between my shoulder blades that lasted several days.

You could have been tense--new route, longer ride, new riding partners.....

Or it could be a fit issue.

I would give it another try before making adjustments--unless it becomes more than "uncomfortable" and becomes "painful."

Have you tried stretching the area? Lying on one of those foam rollers or a tennis ball and trying to massage out?

[kenyonchris]

Yesterday I was on the bike for nearly 3 hours and after 2 hours the back of my neck and upper back (between shoulder blades) was hurting so bad. I tried sitting up and riding hands-free for 30 second stretches, but as soon as I put my hands back in the hoods, I felt the pain. Part of it may have been caused by my criss-cross, halter-style sports bra...but I don't think that's the entire reason. Is there a fit issue I should be concerned about or is this normal? Since this was the longest ride I've done so far, I'm not sure what kind of discomfort is typical and what kind is not...any info would be appreciated.

At the beginning of the season when I am not fit this happens to me. Doing lots of shorter distance rides usually fixes it, and I don't even notice it on the first long ride of the season I make.

[marni]

I have a tendancy to let my shoulders climb into my ears so I constantly remind myself to push my shoulders down and back. Core exercises especially planks seem to help as do pushups, but it wouldn't hurt to check the angle of the handlbars and seat- but basically, most of us tend to be round shouldered with upper soulder and upper back muscles weaker than they should be.

you might also try doing some neck and head rolls each time you stop and step down.

good luck

marni

[ny biker]

Since I changed my stem, my shoulder hunching has pretty much gone away. I used to do it all the time while I was riding with my hands on the hoods.

[MartianDestiny]

I get this pain if I descend (lots of tension and stress in my neck and upper body) soon after dropping my handlebar height without letting my body re-adjust first.

I'd consider a) looking at bar positioning and potentially raising it or b) seeing if your body doesn't adapt to the positioning

So yea, it's a "fit thing", but fit is dynamic and evolving, so it may not necessarily be a bad thing, depending.

[Bike Chick]

Everyone here has made some very good points. I also wonder about bike fit. I used to have the same issue on my Trek and thought it was just part of riding the bike until I was measured for a second bike and found out the Trek was too big for me. My top tube and stem length were too long for my short torso and I was too stretched out. My search for a bike with a shorter top tube resulted in my ordering a custom Luna which I love. I have no shoulder, neck or hand pain.

Did you get a good fitting when you purchased your bike? If you didn't, I would suggest getting one just to rule out the possibility that your bike is the incorrect size or to make some adjustments to the one you have.

[sooz]

Buffybike,
All the replies you've read are good.....I had enormous pain between my shoulder blades & also my neck too. Stressful rides & hunching the shoulders was a real issue for me. Like Bikechick, my bike was too big & my custom Luna w/ a WAY shorter top tube has helped eliminate 90% of it (as well as my hand pain & girly bits pain :p).
I try, when I am riding along & know I'm headed for a big hill or something stressful, to lower my shoulders--I lower the elbows to lower the shoulders, or think of lengthening the distance between earlobes & shoulders. I try to relax.
Another thing I hadn't read on this post is this: look down the road / up the hill by moving your eyeballs, not by raising your chin. Try as much as possible to keep the neck vertebrae a straight extension of the back vertebrae. This helps me ALOT.
good luck
Sooz

[buffybike]

thanks for all the advice...I'll try your suggestions on my long ride this weekend. If it still hurts, I'll go to the LBS to discuss stem height.

[buffybike]

Buffybike,
All the replies you've read are good.....I had enormous pain between my shoulder blades & also my neck too. Stressful rides & hunching the shoulders was a real issue for me. Like Bikechick, my bike was too big & my custom Luna w/ a WAY shorter top tube has helped eliminate 90% of it (as well as my hand pain & girly bits pain :p).
I try, when I am riding along & know I'm headed for a big hill or something stressful, to lower my shoulders--I lower the elbows to lower the shoulders, or think of lengthening the distance between earlobes & shoulders. I try to relax.
Another thing I hadn't read on this post is this: look down the road / up the hill by moving your eyeballs, not by raising your chin. Try as much as possible to keep the neck vertebrae a straight extension of the back vertebrae. This helps me ALOT.
good luck
Sooz

I really focused today on relaxing my shoulders and looking up without lifting my chin...what a difference. NO neck soreness at the end of the ride!!! Thanks!!

[Xrayted]

Yup, remember to relax those shoulders when riding, keep the torso tighter so your back doesn't feel it at the end of the day, and don't stress your neck so much, use your eyes more. If it's still not right, then go get your sizing/positioning on the bike checked. It may just be a slightly bad fit that can be tweaked.
:)

[Jiffer]

Have you ever had a professional bike fit? It worked wonders for me when I was experiencing pain in my neck and back when on the bike for extended periods. Bike position makes a big difference, too. You aren't supposed to be putting all your weight down on your handlebars, as I used to do, and probably still do sometimes when I'm not conscious of it. This causes neck and shoulder pain. You're supposed to have the bulk of your weight on the saddle, which means a good core and, hopefully, a descent saddle. Things like this and pedaling efficiency are things I learned about at my bike fit. You don't always know what you're doing right or wrong, but my bike fit guy was able to tell me. He told me how to improve my pedaling and WOW what a difference in speed.

I also get fairly regular messages to help keep my muscles loosened up. Particularly before and/or after a big event. My husband and I have a membership at Massage Envy. I don't know where all they are located, but there are several in So. Cal. Very reasonable prices for members, which helps a ton when you need them fairly often. Sometimes I go a few months without one and then I have three one hour massages coming to me at no charge (except my monthly fee of like $39, I think). The gal my husband and I go to has a lot of clients involved in sports, so she is very good with working muscles specific to me for cycling. I'm seeing her tomorrow. YAY! And then my sports chiropractor on Friday. I'm getting more serious about working out some issues I have that aren't going away on their own, like lower left back pain when I ride (only sometimes), which is caused by a tight hamstring. It takes a lot more than stretching it, apparently.