Spring is a beautiful time of year to get out and go for a bike ride, either on the river path or on one of our local trails.
As winter is turning into spring (finally), you may just be getting on your bike for the first time since last fall. As you are returning to your bike, you may notice that some neck pain is beginning to bother you on your rides.
Maybe it’s progressed to the point where you are having some shoulder blade pain, or your arms and hands are feeling numb and tingly during your ride. You may be worried about getting out on the bike because of this.
If this sounds like you, you’re in the right place!
We’ve put together 4 handy steps to prevent neck, shoulder blade, and arm pain while cycling so you can enjoy your bike rides throughout the spring and summer months, without neck pain becoming a problem.
Our 4 Steps To Prevent Neck Pain When Cycling
#1 Understand Your Posture
Understanding your posture is the foundation of preventing neck and arm pain when cycling. Making even the slightest adjustments to your position on and off the bike can make a significant difference.
For instance, the lower your handlebars are, the more aggressive the posture is, which offers a higher likelihood of developing neck and arm pain. If possible, keep your handlebars at the same height or higher than your seat. This gives your upper body and neck the right amount of support while riding.
Another tip to keep in mind is to avoid craning your neck down to look at your wheel on the road. Instead, keep your eyes focused ahead and fix your gaze on the horizon.
And it’s not just on the bike that you should be mindful of your posture.
Once you are back home and looking to relax after a long ride, you should ensure your spinal alignment in your posture is correct when sitting, standing, and walking. It could help you prevent neck and arm pain on your next ride!
#2 Pay Attention To Your Neck And Shoulders
Step 2 is always paying attention to your neck and shoulders during your cycling sessions. Your shoulder blades should be gently pulled down and back in a diagonal toward your opposite back pockets. This prevents hunching over and restores the space between your shoulders and your ears.
It’s easy to get sidetracked when you’re riding through our beautiful countryside or concentrating on passing or speed, but you must remember to check to see if you’re holding this tension. It can become extremely uncomfortable and directly lead to neck and arm pain as well as a more serious injury if not addressed.
#3 Take Regular Breaks During Long Rides
Taking regular breaks during long bike rides is an essential way to prevent neck and arm pain when cycling longer distances.
Ignoring the need to rest and stretch can lead to uncomfortable neck pain that can make it difficult to enjoy the ride.
Taking breaks every hour or so and stretching your neck, shoulders, and back can help prevent this discomfort. It may seem like a hassle to stop frequently, but your body will thank you in the long run.
#4 Have The Right Equipment
As a cycling enthusiast, you know that hitting the open road on your bike can be a thrilling and rewarding experience.
To prevent neck pain, it is crucial that you invest in the correct cycling equipment. This includes a properly fitting bike saddle, handlebars that are the appropriate width and height, and a helmet that fits securely without putting undue pressure on the neck.
You could also consider cushioned handlebar grips as this can lessen the tension and impact on your neck when cycling.
By taking the time to ensure that your cycling equipment is top-notch, you can enjoy a pain-free ride and make the most of your time on the road or trails.
Want Expert Help To Prevent Neck Pain When Cycling?
Are you worried about getting back in the saddle this spring because you’re experiencing tingling in your arms and hands when you ride? Or is it that the pain in your neck has become worse and you’re scared to aggravate it even more?
Don’t let it get to the point you can’t ride anymore before you come and see us. The sooner you see us, the sooner you can become pain-free and get back to riding on our wonderful roads and trails.
Our free neck pain consultation is the best thing you can do for your neck pain. You’ll be able to come to our clinic and meet with one of our expert physical therapists, talk about your issue, and find out the best natural treatment options available to get you pain-free!
You can arrange your free neck pain consultation by calling our clinic at (970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to get back in the saddle with confidence!
Other Free Resources For Cycling
Read Our Blog – Mountain Biking Versus Road Cycling Injuries
Read Our Blog – Helmets, They’re Not Just Fashionable
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