How to FIX Neck and Shoulder Pain on the Bike - BikeFitTuesdays

Neck and Shoulder pain when riding a bicycle? Here's why it might occur and how to fix it.
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[@chocol8milkman750]

I honestly needed this exact advice: 1) level the seat, 2) moved seat back a bit, 3) look into a different stem. Thank you! I'd come for a pro fit with you guys, but I'm across the pond. Hello from Toronto!

[@TheEd027]

I think I’ve been watching too many bike fit Tuesdays videos...I had a dream last night in which Bike a fit James told me my saddle was too high and my reach was too long 🤣🤣

[@thiagobartolo]

Join the fight against high saddles!!!

[@daneelhewitt5452]

Got very scared that my weekend wasn't going to start tomorrow. Tbf a bike fit Tuesday is better than a weekend.

[@nightbit_]

these are unbelievably helpful for someone who is new to road cycling. thanks for making them, keep it up

[@drucejnr]

Thanks for the video guys - I recently got professionally fit but was ignored by my fitter and was put in a more aero position than comfort/endurance like I asked. I’ve been dealing with a lot of neck/shoulder pain and having trouble with actually looking ahead. My saddle position and height all felt fine though but my reach still felt too long so I decided to reinstall most of my stem spacers (fitter slammed it) and flip my stem (running an 80mm with +/- 7deg) to run the positive angle and feel SO much better! Can actually look forward without jarring my neck all ride

[@nineindustries6856]

Can we get a follow up from Rachel after she’s ridden the new position outside? Thanks for the videos!

[@elmerrichardson6413]

I'm saving this video. I'll watch it again when I'm on my trainer. It will be like having James give me bike fit for free! A good fit at my bike shop is $300-$400.

[@shanew634]

James is so passionate about bike fit.👍

[@williamwhitehouse5890]

This did throw me. I am so sorry for your loss both. I can just hope her family are OK.

[@andrewyau4146]

Rest in peace Rachel......

[@billinhouston3291]

Lovely girl. :(

[@soalrock1390]

jeez. Watching this then looking down and reading that made me really.. Whoa. The world sucks sometimes.

[@billinhouston3291]

@@soalrock1390 Yeah. Check in on your people...

[@lampoyo]

A room full of guys with all eyes on Rachel, right? WRONG! This explanation was quick and to the point and trimmed all the fat. I love it!

[@Simonewhitesim-1music]

Brilliant and all so true. Yes, a lot of the Short saddles can cause issues.

[@williamwheelie4430]

Nailing the Thumbnails

[@frazergoodwin4945]

Such sad news today about Rachel - thougths with all those who knew her...

[@maxlandy7642]

This is the first video I have watched and found useful. It was direct and to the point so a much better format

[@HanOfGod13]

I've learnt a lot from these BikeFitTuesday videos. I am nervous changing things on the bike, I need to save up for a proper bike fit (and for the component changes if needed).

[@pablogarza7820]

Watching so many bake fit tuesdays only makes me want to get a bike fit with James... He’s knowledge is amazing

[@J99WKS]

Is it just me that thinks James looks like Freddie Mercury with this new ‘tache?🤔

[@Cade_Media]

it's not just you !

[@NS8KEN]

This... have him put on a white singlet, yellow tight pants, a pair of aviators and fake buck teeth.

[@LeoInterHyenaem]

He's quite a bit handsomer than Freddy, as far as I'm concerned.

[@lahyessam9725]

Gr8 points...I went to a former bike mechanic and he reduced my stem length from 130 mm to 70 mm and rotated my handle bars upward and presto my neck and shoulder pain subsided as it hurt so much b4 as I almost die-did from the pain ..cheers

[@GuybrushThreepwood79]

Grrr! I try to be content with what I have in life and not 'want anything extra. But after binging Bike Fit Tuesdays, I not only WANT a bike fit, I positively NEED to have one! Thanks Francis and James!

[@ellon118]

Great tash James

[@erwinlottermann8641]

It turns out that every time I change something at my bike, I return to one of your videos. Thanks a lot!

[@jakubtarnowski1515]

Another great video! Can you ask James to put on Hawaiian shirt for next vid for 100% Tom Selleck look :-))))

[@markrushton1516]

I thought he was channelling Ron Mael from Sparks

[@ultimatechrisso6592]

Lmao

[@JWH.Design]

With these videos, I always try one of the suggested things even though I don't have problems with my position. And every time I try something I notice that my position was pretty bad anyway because it almost always feels better after changes

[@avocette]

just be careful of the occasional confirmation-bias-induced placebo effect

[@akay4500]

I’d be interested in how flexibility (or in my case extreme lack of) can effect a bike fit? 😘

[@Mrich775]

Francis, you've given me the inspiration to focus on cycling next year 100% and try to Qual for the UCI gran Fondo worlds,im shutting my biz down for a year and going for it, worlds or bust!

[@jaidanhubbard6947]

Loving to see how much your channel is growing!!!!

[@Cade_Media]

😁😁😁

[@jls1337]

Please talk more about bar rotation, drops and hoods angles. This is so interesting and no one ever talks about it.

[@Cade_Media]

We did a handlebar video in the bikefittuesdays playlist you might like!

[@theAripper1]

So sad to hear about Rachel passing away. We’re going to miss her.

[@jovantrail6142]

Sigh, it is I wonder what caused her death

[@brauljo]

Where did you hear this?

[@billinhouston3291]

@@jovantrail6142 She committed suicide. :(

[@billinhouston3291]

@@brauljo In one of Francis' later videos. Late October or early November, I think.

[@jovantrail6142]

@@billinhouston3291 that is very sad ,however thanks for the info

[@tonystrange7224]

James said all that without taking a breath 😂😂

[@brianmerryman6743]

Well stated and so true..A bike fit is well worth the money spent!

[@marksmith566]

A bike fit from James is on my bucket list! Awesome content as always Frances 👍

[@KLnT]

Thanks chaps... this is the video I was looking for. Will attempt the remedies but either way, see you in October for my bike fit!

[@Australia-ky7kx]

Well done fast and precise information. Will follow the suggestions.

[@nigelstanley3674]

Levelled my seat last week and also tweaked saddle height and much much reduced shoulder / hand ache. But now going to look at rotation of handle bars to see if that is an issue. Good tip

[@gethinap]

Kids, remember to feed Chris Hall 3:53

[@bobblues1158]

Really helpful. James you are so clear and logical. Thank you so much!

[@g.fortin3228]

Love the info here.. guess I'll try adjusting my controls up a little bit and retaping.

[@Jim-ub9qy]

Awesome...as always. Well done Francis and James!

[@z1522]

Seeing old photos of racers, with brakes halfway down the bar curve, and stretched out like Fausto Coppi ("the Heron"), it's a testament to their masochism perhaps even more than we can imagine.

[@spaisios]

An extreme case: while on long rides I never had any pain or numbness, I had severe numbness in the palms and soles of the feet on short rides where I was riding with intensity and being on drops... In other words, I had a great hyperextension of the neck. The bike setup was flawless. The problem was a large hernia that was pressing on the spinal cord only when I was riding being on drops...Recently the hernia was removed with surgery... Listen to your body... Initially we follow some principles like those that are shown at the video but then we have to take care in order to enjoy our lovely hobby as long as possible... Specially those over 40 years old...

[@jonpoon3896]

Yep. Had a flared bar for my bikepacking trip earlier this year. Now back on a normal road bar... much better

[@valderja]

It's great to to see some of these issues explained. I've just got MTB bars on my hybrid but I do occasionally get a sore neck so I'll have to check this out.

[@jonoshepstone3009]

Love the content you provide Francis. I'd be interested to hear James thoughts on handlebar width for gravel bikes. Cheers

[@abritandhisbikeinpoland6802]

I hated all science , physics and mathematics type subjects at school, but I could listen to him all day! I'm 6"2 with a curved spine and arched upper back, with forward neck posture and 2 discs removed from my lower back! and I have 72 cm bars on my Mtb and some even have 74 cm! So when you finally finish building your secret MTB bike that seems to be appearing box by box, it would be great if you could do a bike fit with it, because as you know the body sits completely different on an MTB!

[@Cade_Media]

Definitely doing a MTB fit, I'm intrigued!

[@fleshmuseum]

James is the only person in 2020 who wants handlebars more narrow.

[@Bikefitjames]

No! I just want them to be right for the individual without all the Specialized marketing drivel

[@fleshmuseum]

​@@Bikefitjames I know I know, all in good fun! I enjoy your mentality on fits and utilize similar when I am fitting someone.

[@SuperDiddzz]

Farouk Bulsara! Your owning it James. Great informative vid Francis, in 3 months i will be able to afford either a gravel bike or a Mischief Maker...........Ha ha ha.

[@fishingwithphil2582]

So I am a fat American. But when I was in London last year my wife and I rented bikes for the day and saw London the best way you can. That is when I fell in love with biking. Now back in the states I am blessed to have tons of rails to trails near my home. Been watching all your videos! P. S. Yes we do want James to get on his soap box! Thanks 🙏

[@Cade_Media]

Cooool!

[@adhils9633]

her attitude is 🔥

[@dan.p.8060]

So informative! Have you ever made a fit video about uneven power distribution? One leg doing more work than the other and the best practices to correct and prevent that from happening down the line? I think that would be a good one. Asking for a friend.

[@Cade_Media]

Not yet, but we'll have a think!

[@janesmith597]

4 things: I have a Pinarello FP3 (female specific supposedly) nominally a 51 like all my other bikes but Pinarello measures differently so the reach is VERY long (I bought it used). 1. When I shortened the stem the bike felt so squirrelly I changed it right back. 2. Tilting the handlebars up helped but when in the drops I run out of a place to grip and my wrist angle must be cocked up. 3. Vainly, I worry changing the handlebars (narrower) will compromise the aesthetic and historic integrity of the bike??? I guess I could keep the original bars to restore it if I ever sold it or 50 years from now entered it into a Concourse??? 4. Life changing / ride changing modification was to switch to a Mimic saddle which is heaven - have had no saddle sores since that switch (I recognize it is inconsistent to so gleefully switch out the saddle then fret so much about changing the handlebars ?!?!???).

[@Chrisb286]

Awesome content that we all love and learn from. 👍👍

[@ultimatechrisso6592]

Very interesting ... Just ordered new more narrow handlebars for my gravelbike!

[@marcus_velo_9970]

great listening to James with extensive ride experience and is able to translate to bike fit. seems advice was more riding on hoods, what about riding on the drops (you'd almost need 2 fits wouldn't you to cater to different ride positions?) Then there's mountain bike fit with much wider bars.

[@Panthers001]

What about if the pain is just in one shoulder? Love these video's and James's passion!

[@felixjackson2670]

Yeh. Do lots of bike fits (West Coast of Ireland.Donegal) Almost always move shifters up the bars. Especially on some older bikes that have long,deep bars with levers half way down the drops...then bars tilted up about 45 degrees. So can’t ride on the drops!! More often folk need narrower,shorter reach bars than need a new stem.

[@s_m5790]

"we're very good at absorbing dysfunctions which is what makes us so successful as a species" I wasn't expecting such a bone-shattering truth about humanity when I clicked on this bike fit video

[@malcontent_1]

Thank you both, good one 👍

[@Reggiebush777]

best on youtube

[@PaulElliott1987]

i think i'm looking at a bikefit, my neck gets loads of pain after a couple of hours riding, ill try the tips James said but if not, looks like i need a fit, which isnt a bad thing at all

[@timmahoney1379]

I love bike fit on a day.........so much, I have learnt so much!!!! Get a fix£&ing bike fit!!!!! Kinda wanna make a trip to richmond just to see what face art is next!!!

[@abyssQT]

Francis, I really enjoy your videos and I love BikeFitTuesdays, I've learned so much from you guys. Thanks for the great content. Ride Safe! Cheers mate.

[@trummscott]

To James saying get a bike fit. Problem is where I live in the US the two shops that do bike fits near me are not doing bike fits due to COVID. So I need one but can’t get one done.

[@emilenoterman9482]

My reach was too long (and I got neck/shoulders pain) so we set the saddle forward a lot and now it feels better. But I haven't ridden it yet. I'll see what happens.

[@markoverall2950]

Another fantastic video

[@paulrabe.motion]

After I finished a 20mi ride last Thursday I came down with an awful neck tension that spread to my head causing a nauseating headache. I think I can attribute it to minor dehydration and excessive saddle height. The nose of my saddle is angled higher than the back because I feel like I slide forward off of it. My handlebars do feel a bit wide at times but I don't think I've ever noticed my wrists bending it since I ride with bullhorn handlebars. Not sure if this is also causing tension as well. I also clench my teeth subconsciously but that's not the bikes fault that's just LA traffic.

[@Barrygee]

This is more a comment for James I think...I’ve been having a bit of trouble with the setup on my bike, I had posterior knee pain on the left side which I have solved with lowering the saddle height...I tried moving my cleats all the way back on my dreaded F brand shoes but found that resulted in foot pain in the arches (I have no orthotics in my shoes) so I moved the cleats about 5mm forward and that seems to have solved that...the main issue I have now is pressure pain on the left side on my backside...I’ve tried moving the saddle forwards and that resulted in numb hands and my quads seemed to fatigue faster and hurt more under exertion...I moved it back...that relieved the hand numbness but leaves me feeling over stretched and getting elbow pain on the left side...I’ve gone from a setback seat post to an in-line post, I’ve tried 4 different saddles including the dreaded F brand and from that I’ve discovered that a pressure relief channel definitely provides more comfort but I still get the pain in the left sit bone area which doesn’t seem to find relief from adjust saddle height....I am now trying a shorter stem...I’ve dropped the length by 10mm to start with to see how that works, my first ride on that setup will be this evening. I probably should have tried the stem to start with but I hadn’t seen the bike fit videos until recently. I am starting to think probably just bought the wrong size bike...I’m 6ft 3 with a 87cm inseam and I’m riding a 58 frame GT Grade Carbon Elite if that’s any help...is there anything else I can try? My final move will be to drop the bars forward and move the controls back but I’d just as soon avoid that if possible. I’m a prime example of why a bike fit before purchasing a bike would be a good idea....I’m going to be getting one done before I buy the next one....n+1 right? Any advice would be greatly appreciated by my arse bone.

[@Barrygee]

In addition the current saddle I have on is a Specialized Romin Evo Gel 155mm...I did a home sit bone measurement using 3 different methods and it came out everytime at 120mm so am I even using the correct width? A KZbin video I watched a while back said to add 15mm either side which would give me 150mm...most saddles seem to be 142 or 155 so I assumed that 155 would be best

[@PeterCrooks-ss4vs]

Best Entry Level Road bike..!!

[@JeffOehlsen]

Love these. So much information

[@timmahoney1379]

Ps I adore how passionate you are James! I need to shorten my stem and push back my saddle and all should be good, all thanks to these vids! is 30mm to far to change a stem in one go? I’m fairly confident I’m a 90mm but bike came with 120mm! I really Enjoy working on bike fitting so love watching the vids!! Got any jobs going? I love coffee and I’m probably as passionate as you with regard to bike fitting!!!!!

[@GaryBleck]

Can confirm that rotating your levers to a neutral wrist position is very helpful.

[@jackdriver10]

I love bike fit Tuesdays

[@Bikefitjames]

Me too - thanks for watching!

[@jackdriver10]

@@Bikefitjames weirdly enough ive got a bike fit with you coming up on a Tuesday. what dreams are made of hahah

[@Bikefitjames]

Jack Driver see you then 🤟🏻

[@isaragusti]

is James implying that a saddle should always be leveled, and that you should change the saddle instead of the tilt?

[@KoenMiseur]

No but if u don't get a bikefitting level it, it's the safest option. My bikefit actually tilted my saddle backwards a few degrees so that I'm forced a bit more on the end of the saddle than on the nose.

[@danielbailey4394]

Yay a new video!

[@simonlynchsae]

JUST came back from my fit... guys slammed my saddle forward and didn't want to change my stem for a shorter one even if I told him I feel a bit stretched... what a twat... Thank James! And Francis too I guess... for holding the camera... ;)

[@stevenbalderstone709]

Thanks, that was valuable insight.

[@lifeincycling]

Brilliant video, Mr.BikeFitCleese is so passionate about fit issues... 7:35 Can we say that the hand-to-handlebar reach/action should resemble a handshake (in terms of presenting the hand naturally)?

[@Cade_Media]

Yeah, just like the position your hand falls into when standing normally with your hands by your side, levers usually have to be tilted up a tiny amount to achieve this

[@KeanuSwayze]

At what point does using a 20mm shorter stem or handlebar become just swapping to a smaller frame? In other words, how do I know I am on the correct frame size vs just needing a 90mm stem instead of a 110mm?

[@avocette]

In that isolated aspect, there's no difference, but you still need a correctly-sized frame as sizes have different head tube lengths, which heavily affect stack and will affect your weight distribution. Yes, spacers can do the job, but there's only so much you can add or remove. Yes, you can also make use of negative-rise stems to remedy excessive stack, but that would also bring out a lot of roadie carbon pitchforks.

[@jpjipperwong]

I literally just went to get a bike fit and they did the opposite of everything you just recommended 😂😂 (except the handlebars) I got a longer stem and they slammed it but it did fix all my back problems 😂

[@francisnino3479]

hmm might as well say I was here before 100k subs!

[@Kester3737]

Great content again Francis, also I know James isn’t a fan of Fizik but could you see what he thinks of their new wide fit shoes they’ve released

[@Cade_Media]

Hope they moved the cleat holes back...!

[@JoshuaTootell]

I've got something like 30,000 miles in a pair of Fizik Infiniti shoes. Wore them this morning to work. At this rate I should have another 10-20 thousand more miles to go. Hold up fine up to 200 mile rides (my longest so far, with 14,000' of climbing).

[@timonburford3827]

For me I experience nasty wrist pain after longer rides any tips?

[@fhowland]

I’d like to hear more about why James doesn’t like short nose saddles. I just got a Retul fit and he put me on a new short nose saddle… sure enough, im now getting really bad neck shoulder and arm pain.

[@Cade_Media]

We did a video on just this topic! kzbin.info/www/bejne/iH-vgoxsnKeNqck

[@Cade_Media]

(TLDW people get good results from them because they generally have a nice pressure relief channel, but lots of people find they rub their legs because they are generally wider than a classic shape saddle. If you aren't in a UCI event there is not need to lop the nose off 🤷)

[@jonpoon3896]

Topic suggestions: how to fit a triathlete, who’s likely to have a heavier upper body. Also respond to those who say “I’ll just train into the position”; and/or other myths about position

[@RyleZor]

My seat post has a stupid bend at the top that pushes the seat quite far back so I need my saddle all the way forward. Plus I bought a really cheap short nose saddle. It works for me quite well tbh.

[@Cade_Media]

that's a set back seatpost and very common!

[@robstamatiadis4834]

Bike fit Tuesday with Mario. Waiting for him to pull out a 38 special and a Miami PD badge after all the bike components

[@iancruz2304]

Thank you I never realised that my saddle has been 1.5 cm too high (this was from a bike fit years about!). Been learning a lot.

[@chiefrocker12]

Good practical opinions here. Francis, are you able to cover an in depth view on seat set back? While we all tend to move around the seat depending on what we are doing at the given point in time of a ride (ie climbing, aero tuck etc)., would be good to hear practical opinions on seat set back. Naturally this assumes you have the right bike size. If you have covered this before, let me know.

[@robertwalkerdine1178]

Yes!! Set back and the KOPS myth thing. My bike fit ended in my saddle going forward and tilted down 2 degrees. Now my hands hurt! Tried leveling it out, back hurts!

[@brucewmclaughlin9072]

I ride a recumbent touring bike and I no longer have to hold my head up at anytime to see where I am going. I relax into the full meh seat that I sit in ,not on, and at the end of any ride I am still sitting in a comfortable chair , pain free. Yup diamond frames will beat me to the top of any mountain but i will ride up in comfort . Comfort and speed what more do you need?

[@docforven]

Can you have James explain what the difference would be between lower the stem by 1 spacer vs. extending it by 10mm (or raising the stem vs. shortening it)?

[@johnnydoe66]

I have made several of these adjustments over the last two years to my bike; narrower bars, shorter stem, and controls & bar positions. I did have to make an additional change, I went from a 25mm offset seatpost to a 0 offset because I couldn't get my leg/crank relationship quite right. Now everything is perfect, except my time to actually ride....

[@johnnydoe66]

@@craigherriot4026 Yep, BFT is good to watch. I have made numerous tweaks to my bike in accordance with what James has said and it's made things even better. I literally have no issues riding like I did three years ago because of making minor changes from James knowledge of fit.

[@northerngiant2915]

The advice seems very solid. Would have appreciated a bit of advice on how to address the issues those poorer fitting items were designed for. The wider bars do offer more control, it only takes a couple seconds with a gravel bike on a crappy road to feel this. And, of course all that awkward positioning is usually in the pursuit of getting “more aero.” The word “Aero” was hardly even used, and I’m not saying “Aero” is the most important thing. I do think there’s a need to address the logic that got us into these problems.

[@sukienve8144]

James look like some random French brother (his mustache )

[@TheMerckxProject]

Oh, not random. One very specific one. Who investigated the case of a certain stolen pink diamond. Ironically, played by an Englishman.

[@markrushton1516]

More of a porno Tash from the 80s or a Freddie Mercury tribute

[@homesquad4life]

maybe also heavy helmets in long distance riding causing problems? my aero helmet is 350 g

[@TheJohnhardcastle]

I only get neck and shoulder problems when I add a helmet and glasses. The top part of the glasses frame gets in the way of the view looking forwards and the helmet tightening stuff interferes with the arms of the glasses. It's frustrating to know that absent a helmet and glasses I am comfortable but with them I'm not. Its a Kask helmet and Bolle glasses. Hey ho

[@dewiowen3487]

I have a question for a future bikefit Tuesdays. What causes your pedals to click? I have checked bottom b. and thats fine so the clicking must be coming from my pedals 👍

[@minkenchannel5551]

Great Video! But what do you mean with "Excessive Saddle Hight"? Do you really mean the wrong saddle hight in relation to the inseam or do you mean a too large saddle to bar drop? If you mean the first thing then I would miss the point "Excessive saddle to bar drop" on your list, because this also causes neck and shoulder pain. There a so many hobby-riders with race-bikes out there who do without spacers only because of the optics, but then wonder why they get pain.

[@glennoc8585]

Sorry James but my shortfit wide saddle is the.best buy 2020.

[@DiegoCattaneo]

Nice stache James

[@n22pdf]

Subscribed.. thanks for the vids very helpful :)

[@Cade_Media]

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