Your neck has started aching during or after rides, and looking up at the road ahead feels harder than usual. On a bike, your neck works hard to hold your head up so you can see where you are going. A few easy changes to your riding position can help you keep cycling while your neck settles.

Why cycling can affect your neck

When you lean forward on a bike, your head would naturally point down at the road. To look ahead, your neck has to tilt your head back and hold it there, often for a long time. The lower and more stretched out your position, the more your neck has to work.

Over a long ride, this steady effort can leave your neck tired and sore. Tension in your shoulders and gripping the handlebars tightly can add to it.

Easy changes to your position

Some changes to your bike set-up can reduce how much your neck has to tilt back:

• Raise your handlebars, so you are sitting more upright.
• Bring your handlebars a little closer, so you are not stretching forward.
• Try a shorter stem or different handlebars if your bike allows.
• On a road bike, ride on the tops of the bars more, rather than the drops.

Small changes, a few millimetres at a time, can make a noticeable difference. A bike shop or bike fitter can help if you are unsure.

How you ride

Some changes to how you hold yourself on the bike can help:

• Keep a slight bend in your elbows, rather than locking them straight.
• Let your shoulders drop away from your ears.
• Hold the handlebars lightly, rather than gripping tightly.
• Look ahead with your eyes, rather than tilting your whole head back more than you need to.
• Change hand positions regularly.

Your helmet and glasses

A heavy helmet or one that sits low on your forehead can make you tilt your head back further to see. A lighter helmet that sits level, and glasses that do not block your view upwards, can help.

Adjusting your rides

While your neck settles:

• Ride shorter distances, and build up gradually.
• Take breaks on longer rides to get off and move your neck.
• Choose quieter routes where you do not need to look over your shoulder as often.
• Sit up for a moment every so often to give your neck a rest.
• Choose easier rides on quiet roads, where you can spend more time sitting up.

Checking over your shoulder

Turning your head to check behind you can be uncomfortable with a sore neck. Turning your shoulders and upper body a little as well, rather than just your head, can help. A handlebar or helmet mirror can reduce how often you need to turn.

Gentle movement

Moving your neck gently during breaks and after rides helps stop stiffness building. Something to try:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Tuck your chin in slightly, then relax.
• Roll your shoulders backwards five times.

If you would like to follow along, VIDA has short videos of shoulder squeezes and guided neck stretches you can use at your own pace.

Indoor cycling

An exercise bike often has a more upright position, which can feel easier on a sore neck. If you use a turbo trainer, raising the front wheel slightly can help you sit more upright.

Building strength

Strong neck and upper back muscles help you hold your position more comfortably. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.

Building back up

As your neck settles, you can gradually bring back longer rides and your usual position. Your VIDA pain check-in is a good way to keep track of how your neck responds.

What to take away

• A low, stretched position makes your neck work harder to look ahead.
• Raise your handlebars and bring them closer for now.
• Hold the bars lightly and let your shoulders drop.
• Turn your upper body as well as your head to check behind.
• Take breaks on longer rides to move your neck.

‍