Sore neck? A dilemma

[MomOnBike]

You know, once I got the recumbent, I haven't had a bit of neck/shoulder/wrist pain...

(sorry, I couldn't resist...)

{slinking off}

[sydney_b]

You know, once I got the recumbent, I haven't had a bit of neck/shoulder/wrist pain...

(sorry, I couldn't resist...)

{slinking off}

tch tch. and i thought you were such a model of self-control.

[mellic]

I might be able to shed some light on this. Most riders angle their trunk forward when they ride to distribute their weight centrally on the bike. When leaning the trunk forward the head needs to be tilted back slightly in order to see where you are going. This constant backwards tilt of the head requires the muscles in the back of your neck and parts of your shoulder to be contracted all of the time. This constant contraction of neck and shoulder muscles can often result in pain and over time the muscle tissue can knot causing tightness and headaches.

This has been a problem for me since I started riding seriously. I have quite a long neck and the muscles in my upper body hardly ever get used so I often experience neck and shoulder pain. Before my ride I stretch my neck by putting my hand on the back of my head and pushing into it at various angles. During the ride I tilt my head forward every 10-15 minutes so the muscles at the back of my neck can relax for a bit.

If the muscles in your neck and shoulders become really knotted go get a massage from a sports specialist.

[Lise]

That makes sense. I'm going to get fitted to my new bike on Tuesday. I'll ask the LBS guy for tips on that, too. Thanks.

[MelC]

I can't remember if I read this tip on this board or some other one but it sounded like a great tip to relieve neck tension on rides - draw the alphabet with your head every once in a while while you are riding (or all the time if you don't mind looking like a bobble head doll).

Mel

[kaian]

I had big problems with neck/shoulder pain last season. I actually bought a larger bike because the fitter felt that I was too cramped up on the one I had. For me it was a combination of factors. I had (and still have,though it's better) a very foward posture just in general. My shoulders kind of slumped forward and I habitually had my head pushed out ahead of my body when I would walk or sit in front of the computer. So...I went to a chiropractor for a while and the adjustments helped, however, I ultimately ended up going to physical therapy to get rid of the inflammation and learn how to strengthen the area well. They showed me some alternate sleeping positions, too, which has helped. The PT has done wonders, though I have yet to test it on the bike outside on long distances.

My advice is get fit correctly, strengthen your core, strengthen your neck, shoulders, and upper back, work on your posture on and off the bike, make sure there aren't other things adding to your neck discomfort (having a poor set-up when working on a computer, bad posture when sitting, etc...), also if you have TMJ (clenching or grinding jaw/teeth), get that taken care of. That contributes to neck tightness/weakness/pain. The other thing I would suggest,too, is focusing on keeping your shoulders relaxed when you are on the bike. Several times I have found myself shrugging them upwards (tightening them) while I was riding. Try not to do that. On long rides, get off of your bike every 15-20 miles and stretch (with your helmet off). Make sure to increase intensity/distance slowly and give your body time to recover.

Heating pads/warm compresses can help warm those muscles up before riding and cold or warm packs can help after a ride. Massage is great, too, if you can spend the $.

I'd be happy to share strengthening exercises I learned with anyone who is interested. Feel free to PM me. Good luck!

[Tiffanie]

and thought I'd search first. This forum has so much great information!

My last ride it felt as though I was craning/tensing my neck for most of the ride. I was aware of it practically the entire time. My bike fit is good so I know it's not that.

So it looks like I just need to give it the test of time and see how it goes from there.

Thanks everyone!