Neck & Shoulder Pain in Cyclists – What’s Really Causing It

Darren, Adam & Co riding in France with Mont Ventoux in the background 2023

Neck and shoulder pain is one of the top three issues we see in Newcastle cyclists. Whether you’re logging long hours on the Fernleigh Track, climbing Mt Sugarloaf, or holding aero position in triathlon training, neck and shoulder tension can ruin your ride. Many cyclists blame “tightness,” but the real causes often go deeper — and once addressed, the pain disappears.

Why Cyclists Get Neck & Shoulder Pain

Cycling posture places a constant load on the upper back and neck. With thousands of pedal strokes and hours of holding position, even small imbalances are amplified.

The most common causes we see are:

• Bike fit issues – reach too long, handlebars too low, or bars too wide.

• Weak scapular stabilisers – shoulder muscles fatigue, forcing the neck to overwork.

• Thoracic spine stiffness – poor mid-back mobility increases neck strain.

• Core weakness – lack of trunk support shifts load to the shoulders.

• Training load spikes – sudden long rides overload unprepared muscles.

Common Mistakes Cyclists Make

Many cyclists turn to stretching or massage alone, but these only provide temporary relief. Without addressing strength and bike setup, the problem comes back on the next ride.

How We Fix Neck & Shoulder Pain at Up N Adam

At Up N Adam Performance Training & Physiotherapy in Newcastle, we combine bike fit adjustments, physiotherapy, and targeted strength training to solve neck and shoulder pain for good.

Step 1: Assessment

• VALD Dyno testing for shoulder + scapular strength.

• Posture and thoracic mobility screening.

• Professional BikeFit review by inhouse Physio, Dean Waterman if deemed appropriate: handlebar height, reach, and width etc ( www.cyclefitphysio.com ).

Step 2: Relieve Pain & Improve Mobility

• Hands-on physio (joint mobilisation, soft tissue release, dry needling if required).

• Thoracic spine mobility drills.

• Positioning advice & technique training.

Step 3: Strength & Postural Retraining

• Scapular stability (rows, YTWs, overhead holds).

• Neck endurance training for long rides.

• Core + glute strengthening to support posture.

Step 4: Return to Pain-Free Riding

• Gradual load build and posture training.

• Fine-tuning bike fit for long-distance comfort if needed.

• Ongoing program to prevent recurrence.

Book your Cycling Neck & Shoulder Physio Newcastle appointment today

FAQs – Neck & Shoulder Pain in Cyclists

Is neck pain normal for cyclists?

It’s common, but not normal. It’s usually a sign of bike fit or strength issues.

Do I need a new bike?

Not usually. Simple adjustments often fix the problem.

How long does it take to improve?

Most cyclists notice improvement within 4–6 weeks once both fit and strength are addressed.

Can physio improve performance too?

Yes — better posture means more comfort, which translates to more consistent training and higher power output.

Final Word

Neck and shoulder pain doesn’t have to be part of cycling. With the right bike fit and strength plan, you can ride longer, faster, and more comfortably.

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com