Neck pain when cycling: Relieve and prevent pain

Neck pain when cycling

What hurts the most after a long bike ride? Your thighs? Or perhaps your neck? If the latter causes problems, then you are not alone: around 60 per cent of cyclists regularly experience neck pain when cycling, even professionals are affected. According to a study, 30 per cent of professional cyclists in the UK complain of pain in the neck and upper back. Of 840 amateur mountain bikers surveyed, 43 per cent said they regularly had neck problems.

Because it happens so often, the ailment even has a name in the cycling scene: "Shermer's Neck", named after Michael Shermer, co-organiser of the Race Across America (RAAM). During the almost 5,000 kilometre long ultra race, which the now 67-year-old has competed in several times, his neck muscles once failed him.

When Shermer simply could no longer keep his head up on the bike, his team constructed a support made of straps on which he could rest his chin during the ride to relieve the strain on his neck. "The neck area is susceptible to pain even in professional cyclists," says Dr Christopher Edler, head of the medical department at the professional team Bora-Hansgrohe. The main reason for the pain is usually overstrained muscles due to the position of the head and cervical spine in relation to the thoracic spine: "Normally, the head is straight above the spine, which doesn't require much holding work," explains Edler.

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On the bike, however, the head must be held against gravity. The more sporty the riding position, the more difficult it is to hold on. What's more, the cervical and thoracic spine form an unfavourable angle because the rider's gaze is directed towards the road. "The smaller this angle in the neck, the greater the strain on the muscles and spine," says Edler.

Neck pain when cycling - overstrained muscles can be the cause

Muscles can do a lot. But on a bike, the five to six kilogram head is held in place by muscle strands that actually have completely different tasks: "Normally, small muscles in the neck stabilise the head," explains sports and rehabilitation physician Edler. "They can't do that when cycling, so the trapezius muscle and shoulder blade lifter have to step in and pull the head backwards for hours."

These large muscles, which are actually there to pull the shoulders upwards, are quickly overstrained: "Even minutes in this position can lead to tension in untrained people," says Edler. Then it's not just the muscle itself that hurts, tension headaches can also develop.

If the neck hurts due to such tension, it is usually easy to solve, the doctor promises. It becomes more complicated if the cause of the pain lies in the spine itself: "The vertebral bodies are connected to each other via small joints," says Edler, explaining the second possible cause of neck pain. "These facet joints wear out with age and can lead to osteoarthritis in the neck."

Those affected have stabbing, localised pain directly in the neck. Impacts that reach the neck via the front wheel, handlebars and arms exacerbate the pain. "The third possible cause is the intervertebral discs," says Edler. "If they protrude and press on the spinal nerves, this manifests itself in localised pain and even tingling and numbness down the arms and into the fingers." Those affected report that it feels like ants running or a bump on the "musician's bone". "Cycling provokes the problem, but is usually not the sole cause," adds Edler.

If it only tingles for a short time on the bike and the feeling disappears again, you don't necessarily need to see a doctor. "However, if the discomfort persists after the ride, you should see a doctor urgently," says Edler. This also applies "if you ride through a pothole and your neck suddenly hurts badly afterwards".

In most cases, however, the muscles are the cause of neck pain on the bike. As a first countermeasure, Edler advises those affected to reconsider their sitting position: anything that leads to a more upright posture is good for the neck. In general, this means the following: handlebars higher, saddle lower and back, stem shorter.

However, caution is advised with a shorter stem: it often only leads to a more pronounced hunchback, which exacerbates the kink in the spine. If you are overwhelmed by too many changes to your bike or are worried about losing track, you should try professional bike fitting. The experts usually know exactly why which position leads to certain problems and how these can be remedied. For example, handlebars that are too wide often cause neck problems.

Neck problems due to incorrect posture on the bike

Sometimes helmets and glasses also exacerbate neck problems: if the helmet sits too low on the forehead or the glasses are constantly slipping on the sweaty nose, you have to raise your head higher to see the cycle path - this causes the cervical spine to bend even further. Edler advises cyclists to always remember: "Chin towards your chest, only look forwards." If you often have neck problems, the sports physician also recommends a few measures for more comfort: "To absorb shocks on the front wheel better, you can fit slightly wider tyres and lower the air pressure." Well-padded gloves absorb impacts, as do ergonomically shaped grips.

>> Stretching exercises for cyclists: Are they useful and what should be considered?

Once everything is done on the bike, it's the person's turn - and Kay Bartrow knows what to do. The physiotherapist from Balingen in Baden-Württemberg has written the book "Schmerzfreier Nacken" (Pain-free neck) and knows all about neck problems. "Many cyclists think that neck pain is part and parcel of cycling. But you can do something about most aches and pains with simple means."

It is often not the cycling that is to blame for the complaints, but the posture you adopt during the rest of the day: "The positions at the desk and on the bike are not so dissimilar," says Bartrow. "The thoracic spine is rounded and the shoulders are tilted forwards, which changes the muscle tension in the neck and shoulder area." Permanently tense muscles impair blood circulation and therefore the supply of oxygen and nutrients. "The tension also fundamentally sensitises the tissue, so that even simple movements can be painful."

Balancing sport against neck pain

Exercise is also the best weapon against neck pain: "Our tissue needs a constant alternation of pressure and tension in order to be well cared for," says Bartrow. "If you cycle a lot, you need a balancing sport." This should at least consist of strength training, which the physiotherapist describes as a "multi-purpose weapon": "It makes the muscle do what it should and can do. The stronger it is, the safer it is from tension. Strength training reduces tension and thus improves blood circulation and supply."

Stretching can also be good for acute tension, but mobilisation and trigger point exercises (see exercises below) are more effective, reveals Bartrow: "Pressure point exercises with a tennis ball are wonderful as a first aid measure, as they immediately make the muscles soft and elastic." Relief and relaxation come almost immediately afterwards. Beforehand, mobilisation exercises prepare the sensitive neck for the bike ride. Bartrow advises strength training once or twice a week on days when the bike stays in the garage. "15 to 20 minutes is enough to target the weak points," says the physiotherapist.

Heat and cold can also help relieve neck pain after a bike ride. "Many people intuitively tend to favour heat, but I recommend cold because it works more effectively and more quickly," says Bartrow. The physiotherapist advises placing gel packs from the fridge - not the freezer - on the painful area for short periods of 20 to 30 minutes. "But never for longer than 50 seconds at a time," says Bartrow, because the body's very first reaction to cold is the desired increased blood flow. "If the temperature is too cold or the cool pack is on for too long, the body reduces blood flow so as not to lose too much heat." If you prefer it warm, you can place a hot-water bottle or a grain pillow on the back of your neck.

With these measures, acute tension should subside quickly after a ride. If they do not do so within a few days, a visit to the doctor is advisable to rule out other causes. "Pain should not be ignored, as it is a signal from the body that it is dissatisfied with the overall situation," warns physiotherapist Bartrow. "If the chain squeaks on your bike, you don't just carry on riding, you deal with the problem."

Neck pain when cycling - the influence of the sitting position

The flatter a rider sits on the bike, the more acute the angle between the cervical and thoracic spine. This means more stress for the neck because the muscles have to bear the weight of the head. On a sporty gravel bike, for example, the sitting position is stretched out. When gripping the lower handlebars, it becomes even flatter, which puts significantly more strain on the muscles in the neck.

This sitting position with a straight back is more ergonomic, as the muscles in the neck and shoulders have to do less holding work. There is less risk of tension.

>> TIP! As a general rule, do not ride with your elbows outstretched! This makes it harder for your arms to absorb shocks from the front wheel, causing them to hit your spine.

These three exercises help against neck pain

Lie on your stomach and support yourself on your forearms, keeping your pelvis on the floor. Press your entire upper body upwards and push your head forwards so that your entire spine is stretched out. Do not lift your chin too much - your neck should remain long! ➜ 4 rounds with 20-25 repetitions each

Stand loosely, dumbbells in your hands. Bend your arms so that the Dumbbells are at shoulder height. Then stretch your arms and dumbbells upwards, but do not fully extend your elbows. Keep your abdominal muscles tensed,
➜ 5 rounds with 8-12 repetitions each

Lie down with your back (legs up) on a small table. Blackroll or tennis ball, which should lie between the spine and shoulder blade. Do not move. Allow the ball to apply pressure to the muscles. Hold the position until the pressure pain and thus the muscle tension are significantly reduced. Then place the ball on the other side of the spine. ➜ At least 3-5 minutes

>> The exercises are from "Schmerzfreier Nacken" by Kay Bartrow, Trias Verlag, 144 pages, 12.99 euros

Causes of neck pain

Symptomflat pain or burning in the neck and shoulder area, hardened muscles, headaches

Possible causeMuscular tension, mainly due to overloading of the trapezius muscle

>> SolutionCold, heat, massages, mobilisation and trigger point exercises, adjust sitting position on the bike if necessary

SymptomTingling in the arms or in individual fingers, e.g. little finger and ring finger

Possible causeIrritation of the nerves that emerge between the cervical and thoracic spine, herniated discs

>> SolutionTraining break, strengthening exercises, adjust sitting position if necessary, visit a doctor, physiotherapy

SymptomStinging pain directly in the neck, which intensifies with potholes, stiff neck

Possible causeWear of the facet joints between the vertebrae of the cervical spine (osteoarthritis)

>> SolutionVisit to the doctor, cooling, painkillers if necessary after consultation with the doctor, padded gloves