One reason for neck pain while cycling is often overstrained muscles, which is due to the position of the head and cervical spine in relation to the thoracic spine. Normally, the head is above the spine, requiring little effort to support the head. However, on the bike – especially in a sporty or aggressive position – the head must be supported against gravity. The cervical and thoracic spine form an unfavorable angle, and the smaller this angle, the higher the strain on the muscles and cervical spine. These muscles must now hold the head in a static position, which can lead to overstraining of the muscles. Not only muscle and back pain can arise but also headaches can form from muscular tension.

Neck pain due to muscular overstrain is usually easy to fix. First, it is important to adjust the bike ergonomically to the body size and shape. However, caution is needed – not every bike can be optimally adjusted to body measurements. This is the case, for example, if the frame size is not the correct. This can lead to an unnatural posture and thus to pain in the neck and lower back. Regular training of the neck and shoulder muscles can also help to better cope with the strain. Exercises such as shoulder shrugs, neck stretches, and stretching exercises are particularly helpful. 

If the frame size is correct, neck discomforts are often due to an unfavorable seating position. An overly stretched out upper body due to a handlebar position, or incorrect grip position can cause excessive tension in the neck muscles. To effectively avoid neck pain, you should ensure that your seating position is ergonomic, your handlebar is set at the correct height and distance from the saddle, and your grips are in the correct position, especially if they are ergonomic wing grips.

The saddle and its adjustment can also have a significant impact on neck stress. The saddle height and the tilt of the saddle nose should be adjusted so that you can ride comfortably without putting too much pressure on the buttocks. The seat height is correct if your legs are stretched but not fully extended at the bottom of the pedal stroke. However, if the saddle does not fit the rider's anatomy, it can lead to saddle pain despite the correct adjustment, which in turn can cause poor posture on the bike, promoting neck pain. An ergonomic saddle with a gender-specific relief surface, such as the ST Core Evo, can help distribute pressure better and significantly increase comfort. However, make sure that the saddle fits your riding style and area of use.

"Depending on how the wing on the wing grip is positioned, it affects the position of the forearm and elbow and thus the neck," explains Simon Schumacher, Head of Ergonomics at Ergon. "If you pull your shoulders up and straighten your elbows while riding, the wing is set too low," says the ergonomics expert. "The result is the classic neck pain, which I call desk pain because many people sit at the computer in the same way." A wing grip, such as the Ergon GP1 Evo, is correctly adjusted when the tilt angle of the wing supports a wrist bend that aligns with the forearm and elbow. You can find a perfect explanation of this, as well as all other adjustment tips, in this video.

There are also grips that do not allow for repositioning during the ride or ergonomic distribution of the pressure on the hands. These lead to a static posture and thus unilateral pressure loads on the hands. The result is often poor pressure distribution and posture on the bike, and with constant pain, a permanent protective posture when gripping the handlebar. The shoulders are pulled up, and the holding muscles of the head are strained in the wrong posture. Additionally, the entire support apparatus remains in a static position, which further strains the shoulder and neck muscles. For this reason, Ergon offers numerous grips that allow for relieving dynamic repositioning, helping to relax the entire musculoskeletal system. The GT1, for example, offers four different hand positions, allowing for constant variation of pressure on the hands easily and intuitively. Ergon's bar-end grips also change the upper body angle, providing relaxation in the back and neck. 

If you are unsure how to make the adjustments, a visit to your local bike shop or professional bike fitter can help. It can also be easier with the Fitting Box from Ergon. This allows for simple and precise ergonomic adjustment of the bike and its contact points without prior bike fitting knowledge. The Ergon "Step by Step" method was developed by Dr. Kim Tofaute, one of Europe's leading experts in bicycle ergonomics, and helps to ergonomically adjust the saddle, handlebars, and pedals to the body. It is also suitable for beginners who want to increase their riding comfort and avoid physical discomforts. The instructions are easy to understand and cover various types of bicycles – ideal for cyclists who ride frequently without wanting to delve deeply into the art of bike fitting. 

It can also be helpful to perform targeted exercises for the neck area before cycling. However, if the pain persists or if there is a pre-existing condition, we recommend consulting a doctor to clarify the exact cause and discuss further treatment options.

Here are some tips and adjustments you can make: 

Saddle 

• Saddle height: Adjust the saddle height so that your leg is slightly bent at the bottom of the pedal stroke, with the ball of your foot just on the pedal. A fully extended leg is often a sign of an incorrect seating position, which can lead to stress in the back and neck area. 
• Saddle tilt: The saddle should be horizontal or slightly tilted forward. A slightly forward-tilted saddle positions the pelvis correctly, leading to better upper body posture. 
• Ergonomic saddle: An ergonomic saddle can help distribute pressure and increase comfort. Make sure the saddle fits your riding style and anatomy. 

Handlebars 

• Handlebar height: The handlebars should be set so that you sit in a slightly forward-leaning but still relaxed position. A handlebar that is too low forces you to stretch your neck upwards. 
• Handlebar width: The handlebars should be about as wide as your shoulders when riding a road bike. Handlebars that are too wide or too narrow can cause tension in the neck and shoulders. 
• Handlebar tilt: The handlebars should be tilted so that you can keep your wrists in a natural position. Also, check if the brake levers are easily reachable without twisting your wrists too much. 

Stem 

• Stem length: A stem that is too long forces you to stretch too far forward, which can lead to neck pain. A shorter stem allows for a more upright and relaxed seating position. 
• Stem height: An adjustable stem can help optimally adjust the height of the handlebars. A slightly higher position reduces the strain on the neck. 

Frame Geometry 

• Frame size: Make sure the bike frame fits your body size. A frame that is too large or too small can negatively affect your position on the bike. 
• Frame geometry: Different types of bicycles have different frame geometries. A road bike, for example, has an aggressive geometry that requires a sportier and lower seating position, while a trekking or city bike offers a more upright position. 

Ergonomic Adjustments 

• Grips: Ergonomic grips reduce pressure on the hands and ensure a relaxed posture of the arms and shoulders, which in turn relaxes the neck muscles. 
• Wing grips: Adjust so that the angle of the wing supports a wrist bend that aligns with the forearm and elbow. 
• Saddle: An ergonomic saddle can increase comfort and reduce strain on the lower back and neck. 

Regular Check-Up 

• Bike check: Have your bike regularly checked by a professional. Small changes and adjustments can make a big difference. 
• Adjust settings: Your needs and comfort zones can change over time, especially if you change your riding technique or the way you ride. Adjust the settings accordingly. 

The cause of neck pain while cycling is usually tense muscles, either due to poor posture on the bike or incorrect components. The solution is to adjust the bike correctly to the body size and shape and use ergonomic components suitable for the respective area of use, such as wing grips and saddles with a gender-specific relief surface. If the pain persists, we recommend consulting a doctor.