Neck pain is a common complaint among cyclists, and can be made worse by the hours and hours we spend looking down at our computers and phones. The annoying discomfort of neck pain can lead to lost training time and decreased performance on the bike. Tight neck muscles and a reduced range of motion can limit our ability to look out for traffic and be aware of our surroundings.

Both riding and using a computer place our neck in a state of flexion. Neck flexion is achieved by the contraction of anterior muscles like the sternocleidomastoid, and the corresponding lengthening of posterior muscles like the trapezius and levator scapulae.

Chronically flexed muscles can suffer a reduction in the physical length of muscle fibers, reducing the range of motion and the contractile force of those muscles. The corresponding, lengthened muscles can also display a reduction in the amount of force they can produce, creating a muscle imbalance that contributes to neck pain, tightness, and reduced functional range of movement.

Here’s how to address your neck pain:

Start with some gentle stretching and neck mobility, and if that doesn’t help…
Get a proper medical assessment from a chiropractor or physical therapist, and do the exercises and stretches they give you.
Book an appointment with an experienced bike fitter to make sure you’re in an optimal position on the bike.
Spend some time and money to improve the ergonomics of your desk and computer set-up; consider investing in a laptop stand or a height-adjustable monitor.

Explore more:

Listen: A discussion about workplace ergonomics.

Read: One rider’s experience with extreme neck pain and fatigue.

Watch: Mark Wildman’s excellent video to improve neck mobility.

Don't Let Cycling Be a Pain in the Neck