Pain Management Tips & Tricks for Cyclists - Ep 3 (+ video)

Pain Management Series | Episode 3 | Featuring: EJ MacDonald

Is there anything more uncomfortable while cycling than neck pain?

Neck pain from cycling stems from the unnatural position and posture we adopt on the bike. Commonly, extensor muscles deep in your neck become exhausted and tighten to compensate for a lack of strength. As a result the trapezius muscles running from the shoulder to the base of the skull take on extra work and may develop pain from overuse.

Exercise scientist EJ MacDonald is here to help relieve your neck discomfort with simple exercises and stretches to incorporate into your daily routine.

Why Cyclists Get Neck Pain

The cycling position puts sustained load on the neck extensors. When you're in an aerodynamic tuck, the muscles at the base of your skull have to work overtime to hold your head up. Over the course of a long ride, this leads to fatigue, tightness, and eventually pain.

The Solution

EJ recommends a targeted set of mobility and strengthening exercises performed daily off the bike. The key is consistency — a few minutes each morning before you ride makes a significant difference over time. Focus on chin tucks, gentle lateral neck stretches, and upper trap releases.

Key Exercises

The neck flexor chin tuck is EJ's top recommendation: sitting upright, gently retract your chin (creating a "double chin" position) and hold for 5 seconds. Repeat 10 times. This reactivates the deep neck flexors that cycling tends to underuse. Pair this with shoulder rolls and a doorway chest stretch to address the full chain of tension.