Cycling can trigger strains or irritate existing injuries in the neck. In serious cases, prolonged neck pain can lead to spinal problems and nerve damage. If you're getting a sore neck while bicycling, you might be able to solve the problem with a few changes to your bike and your behavior. If you feel very sharp neck pain, avoid cycling until you have spoken to a physician.
Overuse
If you spend a long time on your bicycle, you're more likely to experience neck pain. According to a 1995 study by C.A. Wilber and other researchers published in the International Journal of Sports Medicine, 48.8 percent of recreational cyclists surveyed complained of neck pain. The neck was the most commonly mentioned location of pain, followed by the knees and the groin. The survey also showed that women were 1-1/2 times more likely to experience neck pain from cycling than men.
Posture
According to cycling expert Sheldon Brown, neck pain associated with cycling often stems from poor posture on the bike itself. Many inexperienced cyclists naturally sit in a position that puts pressure on the bones and joints. Ideally, you should arch your back to help absorb any bumps and shocks in the road. Also, keeping your arms and elbows slightly loose means that you don't transfer every little bump up into your shoulders and neck.
Adjustments
Making small changes to the setup of your bicycle can reduce your chances of feeling neck pain while bicycling. Two of the most important areas when it comes to preventing neck pain are the saddle and handlebar height. The Olin Health Center at Michigan State University suggests arranging your handlebar so that the bar is 1 inch below the top of the saddle. Mountain bikers can aim for a 2 inch gap due to the style of riding. The center recommends moving your handlebar up in small increments until you find a level that's comfortable and causes no neck pain.
Other Factors
In some cases, a poorly fitted helmet or loose sunglasses can trigger neck pain. This is because both may cause you to tilt your neck up to see better on the road. For example, a helmet that slips forward means you have to lift your head higher in order to look ahead of you. Similarly, sunglasses that slide down the nose mean you need to tilt your neck to see.
Prevention
As well as adjusting your bike and accessories to the correct setting for your frame and posture, you can try other methods to prevent neck pain while bicycling. At regular intervals during your ride you should take time to move your neck and shoulders. This could mean sitting upright in the saddle for a short spell. Alternatively, try shoulder shrugs and pointing your chin down to your chest every so often to stretch out the muscles.
