Taking care of your back is one of those maxims that every doctor, physiotherapist, and sports biomechanics expert always insists on. The lumbar area is one of the most commonly attended to. However, among cyclists, sometimes the discomfort is concentrated higher up, specifically in the cervical area. The neck suffers when bad positions are adopted for long periods of time, but saying that is just scratching the surface of the problem. If we want to know how to prevent these ailments and how to treat them when they arise, we must analyze their origin in depth.
Why does our neck hurt?
It is important to differentiate between neck pain that arises occasionally and can be understood as the result of a specific action, and chronic pain.
Among the former can be the discomfort that can be suffered, for example, when adopting an aerodynamic position on a descent, especially for cyclists who do fast routes like in triathlon. When the pain is not due to an apparent cause and, moreover, is repeated every time we go cycling, we must keep asking ourselves questions. At what point do we notice the pain, from the first pedal strokes or after more than 30 minutes on the saddle? Have we made any modifications to the bike that could explain the discomfort? Does it also happen when we use another model of bike?
The main causes
One of the main reasons why neck pain arises among cyclists is because there is an incorrect distance between the saddle and the handlebar. If the bike is not our size, and for example the frame is too long, we will be riding with hyperextended arms, which puts tension on the cervical and shoulder area.
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If the problem is the opposite, and we are too close to the handlebar, we will tend to tuck our head below our shoulders and both the neck and trapezius areas will become strained. The difference in height between saddle and handlebar is another main cause of neck pain. If we are forced to stretch it too much to look forward, it is because the saddle is too high compared to the handlebar.
How you can avoid it
Remember the importance of choosing the correct bike size , paying special attention to the length of your legs. By choosing the right bike size you will be eliminating, at the root, not only possible neck discomfort, but also discomfort in your entire back, hips, and knees. If you are going to use a triathlon bike, you should choose a frame size smaller than you would for a road bike. How much smaller? Between 2 and 4 centimeters.
The most advisable thing to do to eliminate neck pain is to make adjustments to the elements of the bike until you find the correct position. Adjust the distance between the saddle and the handlebars by moving the former forward or backward, place the stem further forward or further back and lower the handlebars enough. Also, give the importance it deserves to how the saddle is positioned, and we're not talking about whether it's closer or farther from the handlebars, but whether it's too tilted forward. In this case, you will be putting too much weight on the handlebars, which will cause your neck and the muscles in your shoulders and upper back to suffer.
Think about your neck before and after pedaling
Remember that before getting on the bike, it's a good idea to take a few minutes to warm up some parts of your body with warm-up routines and stretches.
Although the joints in your legs are usually the main focus of warm-ups, do some gentle neck movements, from back to front and side to side. Always slowly and within the natural range of neck movements. You can also tilt your neck in a lateral flexion, so that your right ear approaches your right shoulder, and do the same movement with your left ear and left shoulder. After a training session or competition, don't forget to pay attention to the cervical area with another stretching session. Your muscles in that area will appreciate being loosened up and will be ready to rest until next time.