Written by Mary E. Gilmer, M.D., of OrthoAlabama Spine & Sports
Fall is a beautiful time to get outside–the cooler air, the leaves changing color, those beautiful blue skies.
Dr. Mary E. Gilmer
One of the best ways to see Alabama in the fall is on a bike (especially now that e-bikes have made riding more accessible). However, what do you do when cycling becomes a pain–in the neck?
Oftentimes when we ride for a long time, we develop pain in the neck, shoulders and sometimes the arms. Why? When on a bike, we lean over so our head and neck can extend to see in front of us. This bend in the neck can cause pressure on the joints in the back of the neck, causing neck pain.
This, in turn, aggravates the muscles and will cause tightness. The shoulders and arms get involved when the position puts pressure on nerves due to underlying problems (like arthritis and bulging discs).
How do we solve this? Step number one is to look at how you fit on the bike–is the bike too big? Are you stretched way out? Etc. Your local bike shop can help with the fit, and if they are stumped, there are bike fitters the bike shop can refer you to (I am looking at you, triathletes, racers and long-distance riders).
If your bike fits well, the next step is to think about the neck itself. If it is mostly a pain that stays in the neck, it is reasonable to have an evaluation with a physical therapist–especially if they are familiar with bikes. They can help address tight or weak muscles. A therapist can also evaluate your core and arm strength to see if weakness here is contributing to your problem.
If your neck pain persists in spite of bike fit optimization and therapy or if you have pain running down your arms, you should go get evaluated for your neck and arm pain by a physician. The reason to see your physician (and not just ignore the arm pain) is that if the nerves are being pinched for a long time, you can develop weakness that may not resolve.
Another reason is that numbness can be from other causes such as pinched nerves at the wrist or elbow (carpal or cubital tunnels), which need a completely different treatment plan.
Ultimately, maintaining neck, shoulder and arm health is essential for bikers to continue pursuing their passion safely and effectively. The most important thing to remember is that biking is fun, and if you are hurting, you are not having fun!
