Why Do I Have Neck Pain or Hand Numbness When Cycling
Upper body pain and injury is not as common in cyclists, but it does happen from time to time. While position and weight distribution on the bike are largely dictated by bike fit, you do have to have the endurance and strength to hold yourself in this position for as long as you ride.
Pain in the neck can be caused by muscle, disc, joint, and nerve injuries that may also lead to pain and or weakness radiating down the arm. If you have pain radiating down the arm (cervical radiculopathy), I highly recommend that you consult a physical therapist in the treatment of your condition to avoid long-term injury and pain.
An Improper Bike Fit Can Contribute to Many Injuries, Including Neck Pain or Hand Numbness
A physical therapist will be able to help you determine if your injury is more due to physical causes, or due to your bike fit. When reading this article, we will assume that your bike fit is proper and you are comfortable in the position you have been fit to. If you have hand numbness without neck pain, consulting a bike fitter may be a great move for you.
What Contributes to Neck Pain or Hand Numbness in Cyclists and How Do You Fix It?
The Deep Core of the Neck
The Problem: Similar to the core in your mid-section, there is a core of your neck. It consists of the deep neck flexors and extensors. These muscles must have the endurance required for you to finish your ride. When these muscles do not have adequate strength or endurance, the bigger, more powerful muscles will compensate causing sensations of tightness or altering the quality of your neck and shoulder movements.
The Fix: Performing the chin tuck with head lift exercise as shown in the video below is the GOAT (greatest of all time) exercise for improving your neck core. This exercise works your longus colli which is the muscle that decompresses the joints and nerves in the the back of your neck. Performing planks and pushups while your head is in a neutral position is also very beneficial.
Abdominals, Back Strength, and the Pelvic Floor
The Problem: The OTHER core! The core is the link between your upper and lower body. This includes your abdominals, back muscles, and pelvic floor. We frequently see cyclists with a weak core who overcompensate by using increased arm support and tension in the neck and shoulders to try and gain stability on the seat.
The Fix: Training your core in standing and bent-over positions is very important. Core work is too often isolated to lying on the ground or planking, neither of which is intense enough to carry over to a bike well. Performing dumbbell raises/scaption as shown in the video with no swaying of your body is a great way to incorporate shoulder strength into your core routine. Check out this video below for some other core exercises targeted at cyclists.
Serratus Anterior Strength
The Problem: The serratus anterior muscle is located under your shoulder blade, and performs the last 5% of a push-up when you push away from the floor. Your shoulder blades function similarly to hold a cycling position as they do with the end range of pushups. Weakness of the serratus muscle leads to compensation from the neck muscles to hold the neck and shoulders in place while cycling.
The Fix: Pushups are a great way to train this muscle group and prepare you to tolerate weight-bearing on your arms during cycling. You get bonus points for adding the downward dog position to the top of your pushups.
I’m Still in Pain, and I Need Help.
If you’re having trouble managing your pain and recovering from an injury, request an appointment today with one of our highly trained physical therapists. At Summit Physical Therapy, you are always evaluated and treated by a licensed physical therapist which means the highest quality care and treatment for your injury—to get you back to doing what you love.
DISCLAIMER: This information does not substitute for medical advice.