NECK PAIN IN CYCLISTS By Carol Lindsay, FNP - A very common complaint in early season cycling is neck pain. Most of us have experienced upper back and neck pain after the initial rides of the season. Causes vary and solutions are usually simple.

The most common cause of neck and upper back pain in cycling is hyperextension of the neck common in a road bike position. Since most of us have not held this position for prolonged periods of time over the winter months, the strain placed on these unused muscles eventually result in micro injury and strain. The obvious solution is to change our riding position by shortening the stem or moving the saddle forward. However, since this early season neck pain usually eventually subsides, a new riding position is not always in our best interest and can be a costly solution to a short term problem. A more practical solution is to gradually increase saddle time. Rather than jumping on the bike in March or April and going for a 3-4 hour ride, start with 1-2 hours.

A not so obvious cause of neck pain in cyclists is a rigid riding position in which the rider holds onto the bars with locked elbows. This reduces the shock absorption of the bike, thus staining neck and shoulder muscles. A slight bend in the elbows and relaxed wrists will alleviate some, if not all the discomfort.

Riding with heavy resistance or big gears puts additional strain on lower back and neck muscles especiall early season. When trying to turn a gear that puts strain on the quadraceps and hamstring muscles, the body recruits lower and upper back and neck muscles for additional torque to turn the gear. Easy spinning with low resistance is best early season, especially when climbing.

A final potential cause of neck pain is a poorly fitting helmet. When the front of the helmet sits too low on the forhead, the rider is forced to hyperextend the neck even more to see the road ahead. Additionally, if the helmet extends too far behind the head and brushes the back, the helmet is pushed forward even more. Be sure to simulate riding position when buying a helmet to avoid this pitfall.

In conclusion, proper bike and helmet fit is a lot cheaper than a visit to your local physician when neck pain is keeping you off your bike. Be sure to ride in a relaxed position with bent elbows and relaxed wrists and use small gears early season. Increase saddle time by no more than 10% each week and change position frequently from top of the bars to the drops. When all else fails, rest, ice, and a little Ibuprofen goes a long way.