Neck/shoulder pain.

**fiestymama** · 08-18-2005, 10:18 PM

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** · 08-18-2005, 10:44 PM

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** · 08-19-2005, 03:11 AM

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** · 08-19-2005, 08:40 AM

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** · 08-19-2005, 09:24 AM

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** · 08-19-2005, 09:41 AM

Originally Posted by 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?

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

**Allie1DukeFn** · 02-27-2006, 12:09 PM

Originally Posted by emily_in_nc

....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** · 02-27-2006, 12:53 PM

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.

**Helen** · 08-20-2005, 07:26 AM

Originally Posted by 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.

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?

**Dogmama** · 08-20-2005, 04:04 PM

Originally Posted by Helen

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** · 08-20-2005, 04:41 PM

...and what Dogmama sed

**neuroticcyclist** · 08-20-2005, 05:09 PM

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** · 08-20-2005, 08:19 PM

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.

**Helen** · 08-20-2005, 07:33 AM

Originally Posted by 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.

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?

**jpbayarea** · 09-05-2005, 08:30 PM

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

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