Neck/shoulder pain.

[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?

[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.

[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!

[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.

[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

[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...

[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.