Ladies and gentlemen, fellow cyclists, and anyone who's ever wondered why that bike ride left you with more than just windblown hair, it's time to delve into the world of cycling and the curious case of neck pain peculiar to cyclists.
The Not-So-Secret Epidemic
Imagine this: You're on your bike, the world a blur as you pedal your way to glory. But wait, neck pain suddenly decides to raise it ugly head in your beautiful adventure, and you're left wondering how cycling became such a pain in the neck! Would you believe it if I told you that up to 60% of riders have experienced it? Even elite British cyclists, with all their fancy gear, reported upper back or neck pain in a 1996 report. So, what's the deal with cyclists and neck pain?
Read on
You see, part of the magic (or maybe misery) of cycling is the weight distribution game. Your upper limbs bear the brunt of the load, causing your neck to scream in protest. Ideally, only 40% of your body weight should transmit through your upper limbs, but sometimes it's like your neck is shouldering the weight of the world. And no, your neck havent just picked a bad day to feel pain; it's just paying the price for a lousy bike fit.
The Checklist for a Bike Fit
Now you might start to think that neck pain from cycling is as simple as riding a bike, but oh! that a big errors my friend. Take a look at the checklist of woes: handlebars too low, saddle tipped at strange angles, elbows locked in place like stubborn jar lids, or a spine as stiff as a board. It's like trying to ride your bike through a terrain of avoidable disaster! But that's not all; on to your trusty helmet and eyeglasses. A helmet too low in front will have you playing a real-life "Adjust Your Helmet Without Touching Them" game, forcing your head to perform acrobatics. Poorly fitted glasses are no better; they'll slide down your nose, and suddenly you're turning and twisting your neck to look through, not over them. It's like a sitcom where even inanimate objects have a say in your misery.
Moving On
Now, when a cyclist presents with neck pain, it's like a heap of discomfort. The complaints range from dull aches at the base of the skull, neck pain felt on certain movements to Headaches, trapezius muscle pain, and shoulder blade tightness and discomfort . Basically, It's a carnival of discomfort!
Getting the Neck Pain Checked; An appointment with the Therapist
Image by Angelo Esslinger from Pixabay
To unravel this cycling misery, physical therapists put on their detective hats and fire away with questions. Past accidents? Nope, Changes in your bike gear? Nope, Recent red flags like unexplained weight loss? Nope. It's like being a Sherlock Holmes mystery, but instead of solving crimes, they're solving your neck's mysteries. Then finally they checked your bike Fit, and that is where the problem lies. Now the 'Bike Fit' error emerges as the major cause of this. If your saddle isn't tipping you over like a seesaw or your handlebars are an arm's length away, you might have a chance at a pain-free cycling adventure.
Now, with the villain unmasked (poor bike fit), it's time for the next course of action - neck rehabilitation! The therapist steps in again, armed with mobilizations, trigger point releases, and a buffet of neck exercises that will have you bending and stretching like a yoga master, all with the sole purpose of making your neck pain better which will definitely get better (speaking from personal experience as a physiotherapist), but first make sure that bike is properly fitted for the purpose of you riding it, or else the pain would keep getting worse or never get better.
And there you have it cyclists or lovers of anything that screams cycling. Yes, Neck pain from cycling isn't a tragedy but an issue that can be fixed with a good bike fit, improved posture, and a maintenance program for those cycling muscles. So, don your helmet, adjust those glasses, and hop back on your bike for a pain-free cycling adventure. Remember, the road ahead may be bumpy, but with the right gear and a bit of laughter, you'll be cycling to a happier ending. Happy cycling, everyone!
In my next post, I will be touching how to properly fit a bike as a cyclist, practicing good posture while cycling, and how to keep your cycling muscles in good condition so they won't scream pain when cycling, before cycling or after cycling. Stay Tuned bike lovers
Resources consulted
First Image by Julita from Pixabay
Second Image by Angelo Esslinger from Pixabay
