Posedla Academy | Chronic back and neck pain in cycling
Cycling should be an enjoyable and pain-free experience, but chronic back and neck pain can turn every ride into a struggle. If you’re experiencing persistent discomfort, it may be time to assess both your bike fit and underlying physical imbalances.
1 | What is Chronic Back and Neck Pain?
Chronic back and neck pain in cycling refers to ongoing or recurring discomfort in the lumbar, thoracic, or cervical spine. It often results from prolonged strain on muscles and joints due to an improper riding position or muscular imbalances.
2 | Common Symptoms
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Dull or sharp pain in the lower or upper back
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Neck stiffness and restricted mobility
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Numbness or tingling in the arms and shoulders
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Increased muscle fatigue during longer rides
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Pain radiating to the head, sometimes causing cycling-induced headaches
3 | What Causes It?
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When considering functional patterns and load tolerance we can examine these factors:
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Poor bike fit (incorrect saddle height, reach, or handlebar position)
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Weak core stability and postural control
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Limited flexibility and tight muscles
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Repetitive strain on the same muscle groups
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Incorrect head position (excessive neck extension)
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It usually is a combination of more factors
4 | Diagnosis: How to Identify the Cause?
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Professional bike fitting – optimizing your position on the bike
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Posture assessment – identifying imbalances in daily movement and cycling form
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Physiotherapy consultation – evaluating movement patterns and movement variability, muscle imbalances, neurological screen
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Orthopedic examination – recommended for long-term pain issues
5 | How to Relieve and Prevent Pain?
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Proper bike fit – ensure correct saddle and handlebar positioning
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Core strengthening – a strong core can reduce strain on the back
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Weight training - extra resistance builds load tolerance
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Stretching and mobility work – focus on back muscles, hamstrings, and hip flexors
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Custom saddle – tailored shape and firmness to match your unique anatomy
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Gradual training load increase – avoid sudden overuse injuries
Expert Sources:
Clarsen, B., Krosshaug, T., & Bahr, R. (2010). Overuse Injuries in Professional Road Cyclists. The American Journal of Sports Medicine, 38(12), 2494–2501. https://doi.org/10.1177/0363546510376816
Scoz, R. D., Amorim, C. F., Espindola, T., Santiago, M., Mendes, J. J. B., Oliveira, P. R. de, Ferreira, L. M. A., & Brito, R. N. (2021). Discomfort, pain and fatigue levels of 160 cyclists after a kinematic bike-fitting method: An experimental study. BMJ Open Sport & Exercise Medicine, 7(3), e001096. https://doi.org/10.1136/bmjsem-2021-001096
Silberman, M. R. (2013). Bicycling Injuries: Current Sports Medicine Reports, 12(5), 337–345. https://doi.org/10.1249/JSR.0b013e3182a4bab7
Your health should always come first. Don't ignore persistent pain – invest in your comfort and performance on every ride.