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Neck and Lower Back Injuries

For many recreational cyclists, neck and lower back pain can be an unfortunate byproduct of a vigorous Sunday afternoon ride. It can be caused by incorrect riding position, vibration transmitted from the road through your bike frame, or excessive neck or back extension.

SKILLS

You may be using an incorrect riding position. Try unlocking your elbows while you are riding, as well as changing your hand, head, and neck positions frequently.

CONDITIONING

Stretching and strengthening exercises focusing on your shoulders, neck, and back can help reduce strain on muscles and joints.

Shoulder Stretching Exercises

Shoulder Strengthening Exercises

Neck Stretching exercises

Lower Back exercises

GEAR

It may be that your bike is causing your neck or back pain. Your handlebars may be too low, forcing you to extend your upper body and neck too far. If this is the case, you may want to raise the handlebar or change to a shorter stem, or consider an upright handlebar.

To reduce vibration, try using wider tires and lower inflation pressure, and use padded gloves and cushioned handlebar grips. Also, consider adding front suspension to your bike, or adjust the existing suspension.

Your lower back pain may be due to incorrect saddle position. Check the fit of your saddle, as well as the angle.

For riding long distances, road bikes are better than mountain bikes at reducing strain on your legs and back.

For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.