Neck Pain in Cyclists: What Boston Riders Need to Know
If you’re a cyclist in Boston — commuting on a BlueBike along the Charles River, tackling Blue Hills, or logging long miles out to Concord — there’s a good chance you’ve felt that familiar stiffness in your neck after a ride.
Neck pain is one of the most common complaints among road cyclists, affecting up to 45% of riders, according to a 2022 review in the Journal of Sports Rehabilitation. But here’s the good news: you’re not broken, and you don’t need to stop cycling.
At our Boston-based sports rehab clinic, we help cyclists address neck pain with evidence-based strategies rooted in strength, resilience, and movement — not fear or extended rest.
Let’s break it down.
Why Do Cyclists Get Neck Pain?
Cyclists in Boston often ride in forward-flexed, aerodynamic positions for long durations — especially on group rides along Memorial Drive or during indoor winter sessions. While these positions are necessary for speed and efficiency, holding them too long without variation may lead to muscle fatigue and joint irritation for some.
Recent research (Simons et al., 2023) shows that neck pain in cyclists is related to:
Sustained, unchanging positions
Low movement variability
Sudden increases in training volume
So, if you’ve been told your bike position is the problem, take a breath. Posture isn’t the villain. It’s how you adapt to your position — and how often you move out of it — that matters most.
Why Rest Isn’t the Answer for Boston Cyclists
In a city like Boston, where many cyclists use their bikes for transportation as well as recreation, being told to “just rest” isn’t helpful — and it’s not backed by science.
A 2021 review in Physiotherapy Theory and Practice found that movement-based rehab strategies outperformed passive treatments (like massage or rest) for cycling-related neck pain. Prolonged rest can lead to deconditioning and reduced load tolerance, which can make symptoms linger longer.
Instead, Boston cyclists should focus on graded activity, targeted strength work, and bike fit modifications that allow for movement variation.
What You Can Do: A Boston Cyclist’s Guide to Neck Relief
1. Add Movement breaks to Your Rides
Use traffic stops to do gentle neck stretches or look side to side.
On long rides, change hand positions frequently between tops, hoods, and drops.
Vary your cadence and riding tempo — especially on local hills like Summit Ave or Heartbreak Hill.
2. Cross-Train and Move Off the Bike
Cyclists who engage in cross-training (strength training, yoga, swimming) report fewer overuse injuries. Especially during the brutal Boston winters, this is your chance to build year-round resilience.
A study in Scandinavian J Med Sci Sports (Larsen et al., 2022) found that athletes who varied their training had lower rates of musculoskeletal pain and better long-term performance.
In addition to general strength and conditioning, at our Back Bay sports rehab office, we help cyclists activate and strengthen:
Deep neck flexors (think chin tucks with resistance)
Lower traps and rhomboids (rows and such)
Thoracic mobility (open books, quadruped t-spine rotations, etc)
Adding strength work into your weekly training can reduce your symptoms and improve endurance on the bike.
3. Optimize — But Don’t Obsess — Over Bike Fit
Bike fit is important, but it’s not a cure-all. In Boston’s varied terrain, a fit that works well on the flat Minuteman Trail might feel different on hillier routes.
Simple tweaks — like adjusting stem length, bar height, or saddle tilt — can increase your ability to move and decrease neck tension. We partner with local Boston bike shops and fitters who understand both comfort and performance.
When to Seek Help
If your neck pain:
Doesn’t improve with movement and self-care
Radiates down your arm
Disrupts sleep or daily activities
…then it’s time to work with a provider who understands both cycling biomechanics and pain science. At our Boston chiropractic and rehab clinic, we help cyclists return to riding stronger, not just symptom-free.
You’re Not Fragile — You’re Adaptable
Cycling should enhance your health, not hinder it. Neck pain is common — but it's also treatable. With a movement-positive mindset, smart training, and targeted strength work, Boston cyclists can ride farther and feel better.
The key isn’t stopping. It’s learning how to ride smarter and treat your body like the adaptable, capable system it is.
We work with road cyclists, commuters, triathletes, and weekend warriors across Boston — from the South End to Somerville. Check us out in Back Bay, steps from the Esplanade and the Southwest Corridor bike path, or for a virtual visit.
