Avoiding Neck and Shoulder Pain on the Bike

By Scott Marr, M.D.
Many cyclists complain of neck and shoulder pain while on the bike. While common, these injuries can be easily avoided.

Cyclists need to make sure that the neck, shoulders and arms are conditioned to withstand long intervals in the same position. Bike riders are encouraged to avoid locking elbows, extending the neck by riding for long periods of time in the handle bar drops or aero bars (tough for a triathlete, I know), and changing positions frequently to avoid gradual, but painful injuries.

If you are experiencing discomfort in your shoulders, back, neck or anywhere else, it’s probably a good idea to have someone look at you and your bike and make sure the two of you are a good fit. Neck and shoulder pain is often caused by an extended reach, so it's a good idea to have your position on the bike evaluated and optimized.

Whether you’re riding a brand new bike or you have just made some minor adjustments to your ride over the winter, it’s important that the frame, seat position and pedals all match your individual body mechanics. Because of the repetitive nature of the sport, it’s easy for minor discomfort to escalate into something more serious.

While any good bike shop will help you find a bike that fits your riding style, budget and body size, there are also specialists in Southern Maine that make additional adjustments (for a price) that can help you maximize your cycling efficiency and overall comfort. The more miles you plan to put on your bike this season, the more these specialized services may make sense to you. At OAPT, Tim Davoren at OAPT offers a comprehensive bike fit assessment from a physical therapist's point of view.

By taking precise, often laser guided measurements and calculating ideal bike-to-body ratios, these experts can almost guarantee that you’ll get more out of your riding experience.

Dr. Marr practices Sports Medicine and Medical Orthopaedics at the OA Sports Medicine Center. He has served as a team physician for St. Joseph’s College, Windham High School and the Portland Pirates (AHL) hockey team.  Dr. Marr has a special interest in elite endurance athletics including performance physiology and injury prevention.