How to Get a 'Head' of Neck Pain

The human head weighs approximately 12 pounds. When the spine is naturally aligned, the head literally balances on top. The position of the head while standing, sitting, or lying down impacts this balance. Lack of deep muscle activation contributes to habitually holding the head in a chin-up position – a reoccurring phenomenon indicative of a culture raised on chairs with back support. This unhealthy posture results in chronic hyperextension of the neck, causing muscle stress, strain, and even acute pain. Psychological as well as physical factors may also cause a person to drop the head forward making it both difficult and uncomfortable to hold the head up when the body leans forward.

While cycling, the head is regularly tipped up and back to view the road or trail. When the torso leans forward gravity demands that the overworked and/or weak posterior neck and shoulder muscles maintain prolonged contraction to support the weight of the head. Awareness of pain often occurs during a long ride. When neck pain is noticed, low bars and long stem are often blamed. It certainly is possible that the set up of these forward contact components may be the problem. But don’t miss the opportunity to investigate posture tendencies off the bike. Do you wake up with neck pain? Is your office chair too low or the desk too high? How many hours a week do you sit in a car? Changing the handlebar height will not alleviate the pain if the source stems from habitual poor posture.

Alignment of the head and neck should be evaluated through conscientious bike fit. The tendency for chronic tension in the neck and shoulders should be addressed. Be aware of any tendency to shrug the shoulders while sitting at the computer or riding the bike. Try to break the habit of holding the telephone between your shoulder and ear – use an ear-piece. Consider the pillow you sleep on at night – does it tip your chin into your throat or does it allow your neck to relax into its natural curve?

Neck and shoulder mobility is gained through simple stretches and movement. Keeping the shoulders level, gently tilt your head to the right and hold this position for 30-60 seconds. Maintaining the side bend position, rotate your chin down so you can see your shoulder and hold for 30-60 seconds. Finally, rotate your chin up and look at the ceiling, again holding the side bend. Repeat on other side. Next, balance a thin book or a small pillow on your head to prevent you from dropping your head down as you rotate through the neck. Exhale and slowly turn your head to the right. Return the head to the center as you inhale and rotate to the left as you exhale. Repeat this rotational movement 10 times. Keep your arms glued to your body to prevent your shoulders from turning with your head.

Balanced strengthening of the deep spinal flexors, extensors and rotators combined with developing awareness of healthy posture is key to overriding the poor habits that impact our cycling – and living - experience.

Keep your head up,
Jenny