By Lars Hundley
If you’ve ever finished a century with a stiff neck, you know how this common cycling complaint can turn a great ride into an ordeal. The problem is simple physics – holding your head up while bent forward puts constant strain on neck muscles that weren’t designed for hours in that position. But don’t worry. With some practical adjustments on and off the bike, you can beat neck strain before it beats you.
Start With Strength
Your upper body needs to be ready for the challenge of supporting your head for hours. Simple shoulder shrugs can build the trapezius muscles that do most of the work. Stand straight, then raise your shoulders toward your ears, hold briefly, and lower slowly. Doing 2-3 sets of 12-15 reps, three times weekly, can make a noticeable difference. Basic rowing movements also help by strengthening your entire upper back. Using resistance bands or light dumbbells, keep your back straight and focus on squeezing your shoulder blades together. The same sets and reps schedule works well here too.
Mind Your Position
Watch good cyclists and you’ll notice their upper bodies stay relaxed. The key is keeping your shoulders down and loose, not hunched toward your ears. Make it a habit to drop them occasionally to check for tension. Your elbows should flex slightly rather than staying locked, which would transmit every road shock straight to your neck. A light grip on the bars helps too – white knuckles invariably lead to tight shoulders and a sore neck.
Moving around regularly makes a big difference. Staying in one position too long is asking for trouble, so switch hand positions between tops, hoods and drops during your ride. When it’s safe to do so, look down briefly or to the sides, giving your neck muscles a change. These small adjustments throughout your ride can prevent big discomfort later.
Check Your Bike Fit
A proper position prevents problems before they start. If your handlebars are too low or far away, you’ll crane your neck to see ahead. Consider raising your stem if you’re not racing – even an inch can make a huge difference in comfort. A shorter stem might help too, as moving the bars closer reduces the forward stretch. While these adjustments might seem simple, getting a professional bike fit can be worth the investment if it helps you ride pain-free.
Quick Recovery Tips
If your neck does get sore despite your best prevention efforts, there are several effective ways to deal with it. Applying heat helps relax tight muscles, and gentle stretching by tilting your head side to side can provide relief. Self-massage of the upper traps often helps too. Don’t hesitate to take a day off if needed – pushing through pain usually backfires and can lead to longer recovery times.
Remember, cycling should be enjoyable. A few simple preventive moves can keep neck strain from spoiling your time in the saddle. Start incorporating these tips on your next ride and notice how much better you feel at the finish. Your neck will thank you, and you’ll be able to focus on what matters – the joy of riding your bike.
In the Way-Back, actually 1991, a female friend was training for RAAM. This meant 100 mile days 3-4 times a week and 200 on weekends. her then boyfriend (now husband) taped a heavy steel wash in her helmet. She rode all her training rides with the insert. When they got to CA to start the ride, he took the washer out of the helmet. No neck problems riding 22 hours a day.