Neck and shoulder pain in cyclists usually comes from position, fatigue, or load — not from structural issues. Here’s what contributes to it and how to improve comfort.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Neck and shoulder pain is one of the most common discomforts cyclists experience. Long rides, aggressive positions, and fatigue all influence how the upper body tolerates time on the bike.
The important point:
Neck pain during cycling is usually about load tolerance, not structural problems.
Cycling posture is relatively fixed, requiring the neck and shoulders to maintain a steady position while the legs produce power. When strength, endurance, or setup isn’t well matched to the rider, discomfort appears.
Here’s why neck and shoulder pain develops — and what helps.
Maintaining a forward riding posture requires the neck muscles (especially the cervical extensors) to work continuously to hold the head up.
When these muscles fatigue, you feel:
Stiffness
Tightness
A dull ache at the base of the skull
Burning through the upper traps
Shoulder blade fatigue
This is a fatigue tolerance issue, not a sign of damage.
Riding position strongly influences how much the neck has to work.
Reach too long:
Head must extend more
Shoulders protract excessively
Upper traps work harder
Neck fatigue appears earlier
Handlebars too low (big drop):
Creates a more aerodynamic posture
Requires significantly more cervical extension
Can overload the neck on long rides
Reach too short:
Can cause hunching
Reduces breathing efficiency
Increases shoulder tension
Small adjustments (5–10 mm at a time) can noticeably change symptoms.
Cycling relies heavily on shoulder blade stabilisation.
When these muscles fatigue, the upper traps take over — increasing neck strain.
Key muscles involved:
Serratus anterior
Lower trapezius
Rhomboids
Rotator cuff
Signs shoulder stability may be contributing:
✔ Shoulders creep up toward ears
✔ Burning or tightness in upper trap region
✔ Difficulty relaxing arms on long rides
✔ Hands go numb due to increased weight-bearing
Improving shoulder stability spreads load more evenly.
When trunk endurance or position isn’t optimal, more weight shifts onto the handlebars.
This increases:
Wrist pressure
Shoulder tension
Neck extension load
Common causes:
• Saddle too high
• Reach too long
• Weak trunk musculature
• Excessive forward lean
• Riding hard while fatigued
Poor mobility in the upper back forces the neck to extend more aggressively to maintain line of sight.
Symptoms often include:
Base-of-neck tightness
Shoulder blade ache
Stiffness when turning head
Improving thoracic mobility reduces neck compensation.
Useful movements:
Thoracic extension drills
Rotations
Foam roller mobility
Cat-cow variations
Building strength in the following areas supports better cervical posture:
Helpful areas to target:
• Lower traps
• Rhomboids
• Rotator cuff
• Serratus anterior
• Core/trunk endurance
• Light neck endurance exercises
Cyclists don’t need heavy upper-body training — just enough control and endurance to support riding posture.
Simple adjustments often help:
✔ Vary hand positions frequently
✔ Relax shoulders by drawing them slightly down/back
✔ Increase thoracic mobility
✔ Adjust reach/handlebar height gradually
✔ Build trunk endurance off the bike
✔ Blend seated and standing efforts on climbs
✔ Improve breathing mechanics — reduces upper trap overuse
Small, consistent changes create long-term improvement.
Neck discomfort often increases during:
Headwinds
Hard tempo/threshold blocks
Consecutive big training days
Poor sleep weeks
High stress periods
These increase overall sensitivity and reduce tolerance to static postures.
Temporarily adjusting load usually improves symptoms.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
