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. --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

[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.