Neck and shoulder pain is a common complaint among cyclists. Incorrect positioning and poor saddle choice often transfer excess pressure to the upper body, leaving you fatigued and sore. Here’s how to identify the causes and fix the problem.

Positioning Problems

A stretched-out position—reaching too far to the bars—shifts weight forward and puts undue pressure on the neck and shoulders. A bike that’s too small or too large can create the same strain. During your rides or a bike fit session, note any pressure points or upper body pain as signs that adjustments are needed.

The Saddle Connection

When a saddle is uncomfortable, many riders tilt the nose down to relieve soft tissue pressure. While this helps in one area, it transfers weight forward into the arms, shoulders, and neck—causing new problems. Bike fitting is always a balance between pressure points and comfort.

Finding the Right Saddle

If you’re relying on a nose-down tilt just to get through a ride, it’s time to rethink your saddle. Look for a model with the right shape and cutout for your body and riding style. The right saddle supports your core, helps maintain neutral hip rotation, and allows you to stay balanced without shifting extra load to your upper body.

Don’t ignore neck and shoulder pain—it’s often a sign of poor fit or the wrong saddle. With proper positioning and a supportive saddle, you’ll ride longer and more comfortably without upper body strain.