Hi Meg,

I just finished about three months of physical therapy due to disc compression in my neck. My p/t is a USA Cycling Coach, so he understands the cycling aspect of things. Anyway, between cycling and poor posture at my desk at work (I work on the computer 95% of my work day), I wasn't helping things at all.

Anyway, one of the things he has me do is "chin tucks" and "nodding." Sit or stand upright, tuck the chin in (not down - just back) and then after the chin is tucked, nod the head down. Raise head back up and repeat. I'm supposed to do this 10x each, 3x per day. He also gave me stretch-type things to do after riding. If you have a "noodle" (it's a hard foam cylinder), lie on your back and place the noodle horizontally behind the neck - toward the top of the neck. Then, slowly roll the head from one side to the other. Another thing you can do is to create a "sling" and hang your head in it - tie the sling (I use a yoga strap, but you could use a sheet) in a loop and attach it to a door handle. Lie on your back and place your head/neck inside the sling and hang from it for 5-10 minutes a day. It lengthens the neck. You really want to be doing things to lengthen the neck when you are not riding, to counterpose the neck craning you do while riding. I also have to be really aware of my posture at the computer and try to lengthen my neck upwards (think of a piece of string attached to the top of your head and lifting it upward) rather than craning forward. The first time I did this at the p/t's office I told him it felt really different and as if my chin was pointing downward. He assured me that my chin was level and that normally my chin is tilted upward because I am craning my neck! I had no idea.

Anyway, hopefully some of these things will help you as well. He's also given me some strengthening exercises to do for my core muscles. The more you use your core while cycling, the less you will rely on your shoulder, upper back, and neck muscles to hold you upright. If possible, I highly suggest having a skilled cyclist evaluate your posture on the bike. I had no idea I was swaying my back on the bike until my p/t set it up on a trainer and evaluated me. In the flat back posture, I feel as though I'm rounding, so I certainly can't go by my own instincts! Now that I know how my posture is supposed to feel when it is correct, I can work on replicating it on my own.

Last, but not least, I echo what the others have said about bike fit. My p/t has adjusted my bike as much as possible to alleviate the problems, but what I really need is a bike that fits me in the first place. Hopefully, that will be the final piece in this big puzzle (especially since the p/t insurance has run out!).

Good luck to you!