How Boulder Cyclists Can Prevent Neck and Shoulder Pain from Long Rides

How Boulder Cyclists Can Prevent Neck and Shoulder Pain from Long Rides

Boulder’s cycling culture is unmatched — from the rolling hills of Highway 36 to the climbs up Lefthand Canyon, cyclists here put in serious miles. But with those long rides often comes a common complaint: neck and shoulder pain. Whether you’re a weekend warrior or training for the next race, understanding why this pain happens — and how to prevent it — can keep you stronger in the saddle and out of discomfort.

Why Cyclists Get Neck and Shoulder Pain

Long hours in a forward-flexed position can overload the muscles that support your head and shoulders. Poor bike fit, weak postural muscles, or even tightness in your chest and upper back can all contribute. Over time, this creates a perfect storm for tension, stiffness, and nerve irritation.

1. Get Your Bike Fit Dialed In

One of the most overlooked causes of pain is bike setup. Even small misalignments can cause big problems over long distances.

• Handlebar height: Too low can force excessive neck extension.
• Reach: If your handlebars are too far away, your shoulders overwork to maintain position.
• Saddle height: Impacts posture, hip angle, and shoulder tension.

At Boulder Sports Clinic, we often see cyclists’ pain resolve simply after correcting these mechanics. A professional bike fit ensures your body and bike work in harmony — not against each other. We highly recommend you get your bike fit by Ryan Ignatz at Mike's Bikes in Boulder.

2. Build Postural Strength

Cyclists often develop strong legs but weak upper backs and cores. This imbalance contributes to poor riding posture and fatigue.

Incorporate these into your training:

• Scapular retractions and rows to strengthen mid-back muscles.
• Planks and dead bugs for deep core control.
• Thoracic extension exercises to counteract rounding of the spine.

Our physical therapy and personal training programs focus on building endurance in these stabilizing muscles so you can maintain good posture longer and reduce fatigue-related pain.

3. Warm Up the Right Way

A proper warm-up prepares your muscles and joints for long rides — not just your legs.

Try this quick pre-ride routine:

• Neck mobility: Gentle nods and rotations.
• Shoulder rolls: Loosen up the upper back and traps.
• Cat-cow stretches: Mobilize your spine.
• Band pull-aparts: Activate the muscles that keep your posture strong.

It only takes a few minutes and can dramatically decrease stiffness and tension post-ride.

4. Don’t Ignore Early Symptoms

Neck or shoulder discomfort that lingers is a sign your body needs support. Our integrated team at Boulder Sports Clinic uses a combination of:

• Chiropractic care to restore joint mobility and reduce nerve irritation.
• Massage therapy to release muscle tension and improve circulation.
• Physical therapy to correct imbalances and improve posture on and off the bike.
• Laser and Shockwave Therapy for accelerated tissue healing and recovery.

Many cyclists also benefit from periodic tune-ups — just like your bike — to keep their body performing at its best.

Keep Riding Strong

Cycling in Boulder should be pain-free and empowering, not limited by tension or soreness. A combination of proper bike fit, strength work, and proactive care can make a world of difference.

If you’re a cyclist struggling with neck or shoulder pain, our team at Boulder Sports Clinic can help identify the cause and get you back to enjoying your rides — stronger, more comfortable, and ready to tackle your next climb.

Book your appointment today to get your cycling posture and performance tuned up.
www.bouldersportsclinic.com

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