calikid2006

I get really bad pains in the back of my neck when I ride, as does my riding buddy. We are both 6' 4", and we are on 60 cm road bikes with high stems. The pain seems to be because we are hunched over and are sort of looking up while we ride.

Anyone have any suggestions?

arterture

It could be that you are staying in the same position too long. Try doing some stretches or just moving your neck more often when you are riding. You may also need to condition your neck muscles. Try doing shrug exercises.

brianappleby

How long have you been riding? How much core strength do you have? Pictures of you on the bike?

Davet

Very often the pain you describe comes from hunching your shoulders, like you're trying to keep your head in between them and keeping your arms too straight. Try relaxing your shoulders, letting them drop to a natural position, bending at the waist slightly and bending your elbows.

OCRider2000

Measure the height differential between the top of your seat and the top of your handle bars and report back.

powpow

There are several things that could cause this. Most likely, your seat is too high or too far forward, putting too much weight on your arms, which can lead to tightness in the shoulders and neck pain. Assuming your fore/aft is correct, try moving your seat down a couple of millimeters (not cm or inches.

cyclingvirtual

Another option to consider.
Are you wearing crash hats ? are they heavy versions.
This was cause of my neck ache on long races.
Dont use them for training and i have no problems.

Matt Gaunt

I know someone will rock up and post "HTFU" but I always get bad lower back pain when I've been off the roadies for a while and I feel your pain. Might just need a bit of time to condition the muscles as arterture says. All good suggestions above - I regularly employ most of them at the other end of my spine!

grahny

Get some dumbells and start doing shrugs.
Move your saddle back so your arms/neck are supporting less of your weight.
Stretch your neck periodically when you ride (sit up and do neck rolls).
Raise your bars and slowly work to lowering the drop.
Get a lighter helmet

Just some ideas.

crash66

Incorrect.

OP, search on this subject. It came up several weeks ago, and I addressed it in detail.

calikid2006

Thanks for the help guys.

As for the core strengh, I dont think thats the problem, I can bench press well over 300 pounds and can power clean and press about 250 pounds.

My seat is just about level with the top of my handlebar, which is where my legs get close to full extension.

I have tried stretching etc. but it still hurts, again i feel like I am looking up while I ride.

Higher stem?

George

Do you have a visor on your helmet ?

crash66

Core strength has absolutely nothing to do with bench press. It has to do with the abs (especially transversus abdominus) and lower back, glutes and hammies. Your posture is critical to pain free cycling (and living, and working, and...) Do glute bridges, bird dogs, back extensions, planks. Stretch your psoas.

Your "pushing" muscles (any kind of pressing exercise) are overdeveloped compared to your "pulling" muscles. Consequently, you probably round out your back and shrug your shoulders when you ride, which burns out your upper traps and projects your head too far forward. You need to keep your scaps back and down, so do rowing lifts to work on rhomboids and mid traps, and build your true neck stabilizer muscles (longus colli.) Keep your back straight when you ride (pivot at the hip). Again, search on this subject and look for my earlier posts.

OCRider2000

Hmmmmm. Too much reach (too stretched out)? Bars too narrow?

calikid2006

I was just trying to say that I dont think its a core strength problem, but more of a positioning problem, as I am all around fairly fit and strong.

What would you suggest I search to see your other posts for this?

Thanks

crash66

Search "neck". My most recent response is there.

skiracing

I find the stem makes a big difference for me. I flipped my stem so that it was somewhat parallel to the ground and basicly the longer distance of my ride was the more I got pain in the neck.... kinda what you describe. Once I got off the bike it would be gone soon after. Anyways, I said screw it and flipped the stem so that its in the "uncool" position and now I'm riding comfortably.... in terms of being less "aerodynamic"... I haven't noticed anything, in fact I was a little faster today on the route I take to work. There was some other post where a guy posted an article about how rec cyclists will do the pro things like position their stem so their backs are very flat meanwhile there really is no need for those sort of things.

Campag4life

My 2cents since you have your bars up by your seat which is positive for neck flexion is...posture and reach. Reach either too close or too far to the bars can create neck tension.
Posture is big and so is relaxing the upper body when cycling. It is probably mostly fit related and bit about technique and conditioning. Most that have neck issues have the bars too low but that isn't your problem. I too have a modest bar drop more because of my neck more than back. I probably should do neck specific exercises but I don't.
If you think you are mildly scrunched or stretched out...try a 10mm different reach stem in the direction you feel you need to go.
HTH.

roadwarrior

60 is pretty small for a guy 6'4" without seeing you.

What you describe is your having to lift your head to see. A good setup will have your so yo ucan look down the road without lifting your head...sort of out of the top of your eyes if that makes sense.

Can't really diagnose without photos. This is like calling the doctor and saying, "I have a headache..." and getting a diagnosis.

bnelson

have you been fitted for the bike?Made a big difference for me