You're out on a bike ride and you start to feel a nagging ache creeping up from your back and neck. You could stop and rest, but you still have to get home and that means more time in the saddle. Taking a little time to understand what is causing your neck pain will help you eliminate the problem.
Reducing the Ache
Get the ache under control by reducing the inflammation. Apply ice directly to the area for 10 to 15 minutes when you get home. An ice gel pack works best because it molds to your body. To relieve the aching muscle component, try 10 to 15 minutes of heat after you've cooled down to stimulate circulation and cleansing of your muscles. Over the counter anti-inflammatory medications like ibuprofen can be used, but rest is a must to let your neck and back muscles recover.
Strengthening Your Neck for Cycling
If you've just started cycling, you may experience a conditioning ache as your muscles adapt to the new stress of cycling postures. To further strengthen the muscles in the back of your neck and upper back, do some isometric exercises before heading out on your bike. Sitting straight in a chair, put one or both hands behind your head and press like you are pushing your head forward. At the same time, push your head back like you are trying to touch the back of your head to your shoulder blades. Hold for six seconds and release. It's an isometric exercise, so there should be no movement of your head. Repeat the same exercise with your head slightly tilted back and then again with your head tilted almost as far back as it can go without strain.
Bike and Equipment
If you have been riding a while and your neck ache is a new problem, check to see if any recent changes you've made in your equipment could be the cause. If you have a new bike, visit your bike shop to have it adjusted for your size. Changes in seat height, handlebar height or style, and frame sizes will change your head position when you ride and can put stress on your neck. Even your helmet or riding glasses can cause you to change your head position.
Additional Help
If your neck ache when cycling persists beyond a couple of weeks, you may have joint or spinal issues. Problems with restriction in the movement of joints in your neck means that some joints work less and some will have to work more. In either case, the joints are under abnormal stress. Get a check up with a chiropractor or sports oriented therapist for individualized treatment recommendations. If you have pain radiating away from your neck down into your arms or hands, see your doctor for evaluation.
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