​Most cyclists will experience neck pain when cycling, shoulder pain when cycling, numb hands cycling and even pins and needles when cycling, with many riders thinking its a commonplace problem linked with endurance cycling. While minor discomfort may be manageable, over time it can progress and for some riders be debilitating and eventually  have an impact on their ability to enjoy of riding. 

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Hand and wrist pain can also be linked to the causes of neck and shoulder issues although there can be other elements that can impact this area too. 

 

We will look into the main causes of shoulder pain when cycling, neck pain from cycling, numb hands when cycling, and hand pain from cycling,and how to address these issues and get you back on the road in a comfortable, sustainable position.

 

Pain from Cycling: How Overreaching can cause Neck, Shoulder and Hand pain on the bike 

 

There are two main causes for neck pain when cycling, shoulder pain when cycling, numb hands cycling, these are overreaching and excess pressure on your hands. Both can cause the arms to straighten or lock out and your shoulders to roll forward as you stretch forward to the bars/hoods.

 

Overreaching

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Stretching forward or overreaching for the hoods/bars can cause tension and additional strain on the upper back and neck muscles. When you overreach you will probably roll your shoulders forward so you can get into the hoods and straighten and even lock out your arms. 

 

While handlebar height is the more common cause of back pain when cycling, handlebar reach can sometimes cause other issues too.

Excessive  handlebar reach can lead to over-flexion of the lower or mid back and more often neck and shoulder pain when cycling. However if this is combined with an aggressive handlebar drop, it could also impact the mid and lower back when cycling.

 

Signs of Overreaching

 

During a ride you may find that your hand position naturally moves slightly behind the hoods and rests at a mid point or on the corner of the bars or you cannot get into the drops comfortably. Alternatively you may find yourself shifting forwards on the saddle during the ride.

 

Most riders will immediately look at stem length but there may be other things affecting your position.

 

Saddle Height

 

A high or low saddle can cause the rider to rotate the pelvis into an anterior or posterior tilt making it more difficult to reach the hoods. 

 

A low saddle can cause the pelvis to push back into a posterior tilt which leads to a more upright position.making it more difficult to reach the hoods. A high saddle can 

 

Check your saddle height and position before making any other adjustments. 

 

A low saddle, along with long cranks will cause the rider to bring the knees up towards the chest at the top of the stroke. This can push the pelvis back into a posterior tilt and lead to a more upright torso angle. 

 

​Most riders assume that raising the saddle would make overreaching worse, but this can actually tip them forwards towards the bars. 

 

Alternatively, a saddle thats is set too high, can  over extend the hamstrings. As the hamstrings attach at the rear of the pelvis, the back can be pulled into a posterior tilt.  This can reduce riders' ability to reach the bars and cause lower back pain when cycling. Lowering the saddle can allow the pelvis roll forwards towards the bars and the hands to move along the bars into the hoods

 

Handlebar Reach

 

There can be temptation to adapt your position to “look pro” which can lead to a position not suited to your flexibility and core strength capability. This can cause  Neck pain when cycling, Shoulder pain when Cycling and hand pain when cycling. Using a “slammed” long stem can lead to overreaching for the bars adding stress to the shoulders, neck, hands and the lower back. 

 

Check your handlebar reach by reviewing your shoulder angle. A higher shoulder angle implies that your handlebars are further away, while a lower angle implies that your handlebars are closer:

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• Check your handlebar reach by reviewing your shoulder angle.

• A higher shoulder angle implies that your handlebars are further away, while a lower angle implies that your handlebars are closer.

• If you are experiencing Neck pain when cycling, Shoulder pain when Cycling and hand pain when cycling pain stick to a lower shoulder angle (a position with the handlebars closer to you)

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Over-reaching to the Hoods

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Overreaching for the hoods can also cause Neck pain when cycling, Shoulder pain when Cycling and hand pain along with back issues. The hoods are designed for a natural hand placement supporting a neutral wrist posture and easy access to shifters and brakes if set up correctly. 

However, overreaching may require rolling your shoulders forward to get into the hoods, creating tension in the upper back and neck muscles. 

If your hands fall short of the hoods, you might think you need a shorter stem, but as discussed above its often the saddle position is the issue. Always check this before changing the stem but a stem change may be your only option. Try not to reduce the stem too much as this can lead to the bike to feel twitchy when riding.

Link to saddle height adjustments here

 

Neck pain when cycling, Shoulder pain when Cycling and hand pain usually come from either excessive weight on the hands and or overreaching. Both can cause the shoulders to hunch up towards the new or roll forward and the arms to straighten or lock out leading to aches and pains when riding.

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Hand Pain When cycling or Numb hands when cycling :Excessive Weight on the Hands

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Excessive weight on the hands is often caused by incorrect saddle fore and aft positioning. Proper saddle fore-aft adjustment is critical, following the guidelines like the Knee Over Pedal Spindle (KOPS)  and ensuring your weight distribution is balanced correctly. 

With your core engaged you should be able to hover your hands above the handlebars without sliding or falling forward. If this is challenging, check the saddle tilt. If the saddle nose is pointing down, you may be sliding forwards and using your hands and arms for support your bodyweight against the bars. 

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Adjust the saddle tilt and try moving the saddle back towards the rear wheel to reduce the weight on the hands. However, moving the saddle too far back can cause you to lean forward excessively to reach the handlebars as detailed above in the overreaching section.

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Move the saddle back and forth until you find a balanced position, this should make it easier to hover your hands over the bars. You may be tempted to raise the handlebars to reduce hand pressure, this can lead to leaning or bracing yourself against them. If you are well balanced, lowering the handlebars can shift more weight onto your core, relieving your hands.

You may also want to consider strengthening your core. 

 

Other causes of Neck Pain when Cycling

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Even with a well-fitted bike, neck discomfort can persist. The human head is quite heavy, and the neck muscles work hard to maintain posture and visibility.Adopting a less aggressive riding posture can help, as can spending more time on the bike to condition your neck muscles.

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Hand Pain Cycling and Numb Hands Cycling

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Hand and wrist pain when cycling along with numb hands on bike and numb fingers from cycling,, share the same causes as neck and shoulder pain, usually caused by excessive weight on the hands. 

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Cyclist's Palsy, or Handlebar Palsy, is common and feels like a tingling or numbness in the hand, especially in the little or ring fingers. This is usually caused by ulnar nerve compression. 

Another issue is Carpal Tunnel Syndrome, which is caused by compression of the median nerve in the wrist, and can also  lead to discomfort and or pain in the thumb, index, and middle fingers.

 

To fix hand pain or numb hands on bike or numb fingers from cycling , ensure there isn’t excessive weight on your hands. The position of the shifters and the width of the handlebars are also important.

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Poorly positioned shifters can create pressure points on the palms. A smooth transition from bars into the shifters can distribute pressure more evenly, therefore reducing strain on the ulnar nerve. Keeping your wrists straight minimizes compression of the median nerve. Bars that are too wide or shifters positioned too high or too low,  can cause the wrist to bend, increasing pressure in this area and leading to  Hand and wrist pain when cycling along with numb hands on bike or numb fingers from cycling. Using thicker handlebar tape with gel inserts and wearing padded mitts can help with these issues 

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If you’re susceptible to wrist pain from cycling or numb fingers from cycling, be wary of copying pro riders’ setup of  turned-in brake hoods and narrow handlebars.

 

Conclusion

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Addressing neck, shoulder, and hand pain in cycling involves careful attention to bike set up, posture, and positioning. By ensuring your bike is properly fitted, adjusting your saddle and handlebars, you can prevent and alleviate pain and discomfort, making your rides more enjoyable and pain-free.

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Meta T

Seek professional help if you are experiencing neck, shoulder, and hand pain in cycling  pain!

 

Before looking  into potential causes of neck pain when cycling, shoulder pain when cycling, numb hands cycling and even pins and needles when cycling, it's essential to re-emphasize the importance of a proper bike fit if you are suffering with any of the problems covered above. 

 

A well-fitted bike can alleviate many issues related to neck pain when cycling, shoulder pain when cycling, numb hands cycling and even pins and needles when cycling by ensuring optimal alignment based on your personal biomechanics . Therefore, we strongly recommend consulting with a professional bike fitter to address any persistent cycling back issues or any pain from cycling. A good bike fitter will refer you on to a physio or chiropractor if your biomechanical issues are beyond a bike fit. 

 

Remember, individual experiences may vary, and it's essential to listen to your body and seek professional guidance if needed.