Avoiding Neck Pain While Cycling

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An uncomfortable neck on the bike while riding isn’t something you must deal with. While the forward head position on the bike leads to difficulties for numerous cyclists, it is something that can be prevented with some easy fixes. Whether it's developing more strength to support your head weight or to fix a tweak to the current riding position, there are various fixes to this problem.


In most cases, neck pain can be avoided with a proper bike fit. 

  1. Adjust your handlebar height 

If the height of your handlebars is too low, it can cause extra stress on your shoulders and place your neck in a more extended position. It is recommended to raise the height of your bicycle stem for a slightly more upright position that doesn’t force you to extend the neck quite as much. This is specifically vital for racing bikes, where the neck is forced to extend in order to see clearly up the ahead road. Making the handlebars more comfortable to the cyclist empowers the neck to stay in a neutral position and avoid the overload of the junction. 


  1. Adjust your handle reach 

If you have fixed the height of your bicycle seat and still reaching too far for the handlebars, the problem could be because your frame is too big. Decreasing the stem length brings the handlebars closer to the body, decreasing the tension on the neck and shoulders due to overreaching. 


  1. Shrug exercises 

This particular exercise strengthens the muscles and helps to support the head while cycling. To perform this exercise, you must stand with your feet shoulder-width apart holding a pair of dumbbells. Keep your arms in a straight position and shrug your shoulders up towards your ears. Hold for 2-3 seconds before lowering down back to the initial position. Complete at least 3 sets of 10 repetitions.  


  1. Go for chin tucks 

This is a strengthening exercise where you can begin by lying flat on your back with a soft pillow under the head. Gently press the back of your head into the pillow as you tuck your chin in, as if you’re making a double chin, hold that for at least 10 seconds and then relax and repeat 10-20 times.


  1. Get a proper helmet fit 

In addition to low protection to the head, a cycling helmet that slides too far forward can lead to the hyper extension of the neck to get a clear view of the road. Riders with an aggressive style require to wear their helmets further back on the head for better comfort to the neck. 


Effective posture tips while riding your bike:

  1. Relax your shoulders comfortably. 
  2. Imagine as straight a line as possible through your spine. 
  3. Keep your elbows slightly bent, and let them move to absorb the road bump shocks. 
  4. Routinely clasp and unclasp your hands to create relaxation. 
  5. Gently stretch your neck to combat muscle fatigue over time. 


If you have any more questions with the comfort of your neck, come see us at BambooBee. Bring your bike and equipment, let us make sure that we offer you something that fits perfectly well. At BambooBee we aim to offer custom bamboo bicycles for the joy of cycling and the satisfaction of developing your own bamboo bike from scratch in less than 3 days.  

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