neck pain long descents
#1
Senior Member
Thread Starter
Join Date: Jul 2020
Posts: 702
Bikes: '23 Poseidon Redwood, '07 Specialized Roubaix Comp Triple, '12 Gravity Fixie, '21 Liv Rove 4, '06? Giant EB Spirit
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 345 Post(s)
Liked 237 Times
in
151 Posts
neck pain long descents
I'm looking for tips on how to prevent the literal pain in the neck on longish descents.
The only things that seem to have helped are stretches and doing more descents.
Thanks
The only things that seem to have helped are stretches and doing more descents.
Thanks
#2
Me duelen las nalgas
Join Date: Aug 2015
Location: Texas
Posts: 13,522
Bikes: Centurion Ironman, Trek 5900, Univega Via Carisma, Globe Carmel
Mentioned: 199 Post(s)
Tagged: 0 Thread(s)
Quoted: 4559 Post(s)
Liked 2,798 Times
in
1,798 Posts
Physical therapy and bike fit designed to suit your body based on exams.
Likes For canklecat:
#3
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,501
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3873 Post(s)
Liked 1,920 Times
in
1,369 Posts
Dumbbells. Heavy shrugs. Lateral raises, front raises, rear raises, supersetted. Seated dumbbell presses, no back support. There are also special head harnesses for working the neck muscles, but I've never used one. Like anything else, a stronger muscle tires more slowly when loaded. Just using one's head for load isn't enough to generate much strength. There aren't any fast, coasting descents around here longer than about 16 miles, so that's my experience.
__________________
Results matter
Results matter
Likes For Carbonfiberboy:
#4
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,501
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3873 Post(s)
Liked 1,920 Times
in
1,369 Posts
Many ways to arrange the body during descents. I use the standard method: weight on pedals, chin 2" above stem to allow for bumps, back straight, knees gripping top tube, hands in drops, elbows tucked under stomach. I think more elaborate configurations sacrifice some safety.
__________________
Results matter
Results matter
#5
Senior Member
Join Date: Feb 2018
Posts: 1,410
Bikes: 2017 Specialized Allez Sprint Comp
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 850 Post(s)
Liked 344 Times
in
247 Posts
I think getting glasses that go higher up on your face like a visor/shield can help. It reduces the need to absolutely crank your neck when descending.
The alternative is to sit very upright.
The alternative is to sit very upright.
Likes For smashndash:
#6
• —
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 12,155
Bikes: Shmikes
Mentioned: 58 Post(s)
Tagged: 0 Thread(s)
Quoted: 10104 Post(s)
Liked 5,784 Times
in
3,112 Posts
Trim your eyebrows and exercise the superior rectus muscles.
Seriously though, I have a fusion and two artificial discs and my neck extension is limited, so I know from this problem. I also know from long experience that staying low in the drops with weight back is the only safe way to descend fast, especially on bad pavement, of which there is a lot here. To augment the problem, I have deep-set eyes and I figure the overhang of my ugly skull costs me a few degrees of flexion.
I have actually considered looking into custom glasses with a weak prism insert at the top to help me get lower on the bike safely and comfortably, but I don't know if such a thing is even possible.
Seriously though, I have a fusion and two artificial discs and my neck extension is limited, so I know from this problem. I also know from long experience that staying low in the drops with weight back is the only safe way to descend fast, especially on bad pavement, of which there is a lot here. To augment the problem, I have deep-set eyes and I figure the overhang of my ugly skull costs me a few degrees of flexion.
I have actually considered looking into custom glasses with a weak prism insert at the top to help me get lower on the bike safely and comfortably, but I don't know if such a thing is even possible.
#7
Senior Member
Join Date: Oct 2010
Posts: 8,758
Mentioned: 69 Post(s)
Tagged: 0 Thread(s)
Quoted: 3192 Post(s)
Liked 2,461 Times
in
1,490 Posts
Hans device?
Likes For seypat:
#8
Should Be More Popular
Join Date: Dec 2007
Location: Malvern, PA (20 miles West of Philly)
Posts: 42,957
Bikes: 1986 Alpine (steel road bike), 2009 Ti Habenero, 2013 Specialized Roubaix
Mentioned: 560 Post(s)
Tagged: 2 Thread(s)
Quoted: 22513 Post(s)
Liked 8,843 Times
in
4,113 Posts
#9
• —
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 12,155
Bikes: Shmikes
Mentioned: 58 Post(s)
Tagged: 0 Thread(s)
Quoted: 10104 Post(s)
Liked 5,784 Times
in
3,112 Posts
If you're looking to having a prism like a mirror, it will flip forward view upside down and that is worse.
I never liked rolling my eyes up to look forward while I'm facing the ground. Makes me quite dizzy and that's probably more dangerous for me. I prefer straining my neck to look as forward as possible
I never liked rolling my eyes up to look forward while I'm facing the ground. Makes me quite dizzy and that's probably more dangerous for me. I prefer straining my neck to look as forward as possible
Agree, eye strain is no solution.
#10
I'm good to go!
Join Date: Jul 2017
Location: Mississippi
Posts: 14,811
Bikes: Tarmac Disc Comp Di2 - 2020
Mentioned: 50 Post(s)
Tagged: 0 Thread(s)
Quoted: 6100 Post(s)
Liked 4,732 Times
in
3,262 Posts
I've done various things to deal with neck pains at various times. First thing was take the visor off of my helmet. Second thing was make sure to adjust my helmet so it sat further back on my head. Both of these things let me see further down the road when in the drops without lifting my head so much.
I'd forgotten when buying my new helmet to check for forward visibility with head down. It doesn't give me quite as good a view as the front comes down too low on my brow. So it will probably be retired early.
As for neck pain in general, I was getting some at the top of my neck where it joins my skull. Not necessarily from riding. I think just me getting old and not moving as much. So I've been simply turning my head in every direction and in circles when I think of it. At first it was as if I had a bunch of gravel in there. But now my head spins smoother and the pain is gone.
I'd forgotten when buying my new helmet to check for forward visibility with head down. It doesn't give me quite as good a view as the front comes down too low on my brow. So it will probably be retired early.
As for neck pain in general, I was getting some at the top of my neck where it joins my skull. Not necessarily from riding. I think just me getting old and not moving as much. So I've been simply turning my head in every direction and in circles when I think of it. At first it was as if I had a bunch of gravel in there. But now my head spins smoother and the pain is gone.
Likes For Iride01:
#11
Senior Member
Join Date: Sep 2005
Location: In the foothills of Los Angeles County
Posts: 25,107
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 8191 Post(s)
Liked 8,851 Times
in
4,396 Posts
#13
Grupetto Bob
Join Date: Sep 2020
Location: Seattle-ish
Posts: 6,067
Bikes: Bikey McBike Face
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 2512 Post(s)
Liked 5,430 Times
in
2,827 Posts
#14
Senior Member
I do a 23 mile descent up to 3 times per week. There's no need for any sort of extra low head position or gripping the top tube with your knees. My knees can't get close to the top tube and unless the slope is quite steep, I keep pedaling up to 45 mph. The only exercises I've ever done require no equipment. I place my hands behind my head, tilt my head down, then apply pressure with my hands as I raise my head up straight. This helps strengthen the neck and shoulder area.
#15
Advocatus Diaboli
Join Date: Feb 2015
Location: Wherever I am
Posts: 8,613
Bikes: Merlin Cyrene, Nashbar steel CX
Mentioned: 14 Post(s)
Tagged: 1 Thread(s)
Quoted: 4717 Post(s)
Liked 1,526 Times
in
997 Posts
Dumbbells. Heavy shrugs. Lateral raises, front raises, rear raises, supersetted. Seated dumbbell presses, no back support. There are also special head harnesses for working the neck muscles, but I've never used one. Like anything else, a stronger muscle tires more slowly when loaded. Just using one's head for load isn't enough to generate much strength. There aren't any fast, coasting descents around here longer than about 16 miles, so that's my experience.
Isn't the road is still straight ahead when going downhill? OTOH, rollers would have more frequent instances of being angled down, but having to look further up to see up the next incline.
#16
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,501
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3873 Post(s)
Liked 1,920 Times
in
1,369 Posts
Whereas beer is the universal pain solvent, strength is the universal pain preventative. The way to get stronger is to move heavy weights. I think that's all quite well known. See my sig.
__________________
Results matter
Results matter
#17
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,501
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3873 Post(s)
Liked 1,920 Times
in
1,369 Posts
__________________
Results matter
Results matter
#18
Klaatu..Verata..Necktie?
Join Date: May 2007
Location: SF Bay Area
Posts: 17,662
Bikes: Litespeed Ultimate, Ultegra; Canyon Endurace, 105; Battaglin MAX, Chorus; Bianchi 928 Veloce; Ritchey Road Logic, Dura Ace; Cannondale R500 RX100; Schwinn Circuit, Sante; Lotus Supreme, Dura Ace
Mentioned: 41 Post(s)
Tagged: 0 Thread(s)
Quoted: 10247 Post(s)
Liked 11,601 Times
in
5,946 Posts
Prisms lenses don't invert. They are used all the time in glasses for people with double vision from eye muscle weakness and I have uses prism goggles to study sensorimotor adaptation in the lab. People learn to function with them perfectly with seconds of practice. There is, however, an opposite aftereffect when you take them off.
Agree, eye strain is no solution.
Agree, eye strain is no solution.
__________________
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
#19
Klaatu..Verata..Necktie?
Join Date: May 2007
Location: SF Bay Area
Posts: 17,662
Bikes: Litespeed Ultimate, Ultegra; Canyon Endurace, 105; Battaglin MAX, Chorus; Bianchi 928 Veloce; Ritchey Road Logic, Dura Ace; Cannondale R500 RX100; Schwinn Circuit, Sante; Lotus Supreme, Dura Ace
Mentioned: 41 Post(s)
Tagged: 0 Thread(s)
Quoted: 10247 Post(s)
Liked 11,601 Times
in
5,946 Posts
Bars with shallower drops might help, as might larger cycling-specific sunglasses as suggested above. But also, the flatter your back is, the less your neck has to bend up. Rotate your hips forward to straighten your back. Also reduces wind resistance.
__________________
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
#21
Senior Member
Join Date: Sep 2008
Posts: 781
Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 479 Post(s)
Liked 277 Times
in
156 Posts
I'm amazed at how my times I hear "My ___ (neck, lower back, arms, wrists... ) hurts after riding ___". Then I ask "What does your upper-body workout look like? Are you doing core, shoulders, triceps, back..." The answer is usually "No. I guess I need to do more... I uh, I just ride."
No idea what the OP's "off-bike" workout looks like, but just riding isn't going do it.
You don't need to turn into a bodybuilder. Two 45-min. workouts twice a week would do it - just doing upper-body resistance training.
Or, ^that^ could have nothing to do with the OP's neck issue. That's what makes the internet great ;-)
No idea what the OP's "off-bike" workout looks like, but just riding isn't going do it.
You don't need to turn into a bodybuilder. Two 45-min. workouts twice a week would do it - just doing upper-body resistance training.
Or, ^that^ could have nothing to do with the OP's neck issue. That's what makes the internet great ;-)
Likes For Zaskar:
#22
Klaatu..Verata..Necktie?
Join Date: May 2007
Location: SF Bay Area
Posts: 17,662
Bikes: Litespeed Ultimate, Ultegra; Canyon Endurace, 105; Battaglin MAX, Chorus; Bianchi 928 Veloce; Ritchey Road Logic, Dura Ace; Cannondale R500 RX100; Schwinn Circuit, Sante; Lotus Supreme, Dura Ace
Mentioned: 41 Post(s)
Tagged: 0 Thread(s)
Quoted: 10247 Post(s)
Liked 11,601 Times
in
5,946 Posts
#23
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,501
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3873 Post(s)
Liked 1,920 Times
in
1,369 Posts
I'm amazed at how my times I hear "My ___ (neck, lower back, arms, wrists... ) hurts after riding ___". Then I ask "What does your upper-body workout look like? Are you doing core, shoulders, triceps, back..." The answer is usually "No. I guess I need to do more... I uh, I just ride."
No idea what the OP's "off-bike" workout looks like, but just riding isn't going do it.
You don't need to turn into a bodybuilder. Two 45-min. workouts twice a week would do it - just doing upper-body resistance training.
Or, ^that^ could have nothing to do with the OP's neck issue. That's what makes the internet great ;-)
No idea what the OP's "off-bike" workout looks like, but just riding isn't going do it.
You don't need to turn into a bodybuilder. Two 45-min. workouts twice a week would do it - just doing upper-body resistance training.
Or, ^that^ could have nothing to do with the OP's neck issue. That's what makes the internet great ;-)
__________________
Results matter
Results matter