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Shoulder/back pain from bicycling

Posted on 11/29/21 at 3:47 pm
Posted by tigahbruh
Louisiana
Member since Jun 2014
2863 posts
Posted on 11/29/21 at 3:47 pm
Former runner. So I'm old now and need lighter impact exercise. I've taken to bicycling and enjoy it except for 1 thing. My left shoulder blade area (upper left quadrant of my back) always hurts like a mofo afterward and I can still feel it (albeit less sharply) all the time.

I was told to raise the handle bars, which I did, but still having the issue.
Is it an issue of arm/shoulder posture while riding? Trying to figure it out. Could use any advice.
Posted by Polar Pop
Member since Feb 2012
10971 posts
Posted on 11/29/21 at 4:26 pm to
Do you feel too "stretched out"? You might need a shorter stem. Its amazing what a few mm of difference will do.

Raising the bars should take some of the pressure off of holding yourself up, but it sounds like its something else.

For a quick test, you can move your seat forward.

Highly recommend a professional fit if you are going to be riding quite a bit.
Posted by Cdawg
TigerFred's Living Room
Member since Sep 2003
61998 posts
Posted on 11/29/21 at 5:37 pm to
Go to a reputable bike shop that has a fitter or find one that can help. It may cost a little bit but it may be worth it long term.
Posted by Jon A thon
Member since May 2019
2532 posts
Posted on 11/30/21 at 7:25 am to
Can't really diagnose problems without a visual and don't specifically have any experience with that particular pain. But typically arm pain (and I'm lumping the shoulder blade I to that) is likely from loading too much weight on the arms. People under estimate how much core strength is used in cycling. Your arms should not be locked out supporting all your weight. You should have a slight bend in your arms at a minimum. And I don't know the exact distribution, but I'd put it at about 70% of weight held by the saddle/legs/pedals and 30% by the arms.
Posted by Oates Mustache
Member since Oct 2011
26624 posts
Posted on 11/30/21 at 7:41 am to
You need to get fitted to your bike by an expert. Don't try to do that yourself at first.
Posted by Jon A thon
Member since May 2019
2532 posts
Posted on 11/30/21 at 8:12 am to
quote:

You need to get fitted to your bike by an expert. Don't try to do that yourself at first.


I'm going to have an unpopular opinion here. I think fitting on a road bike has a lot of wiggle room and doesn't have to be perfect. In fact there really isn't a perfect. It's a bit of an art as much as it is a science. Plus people like slightly different things. I also think there are very few "experts" out there giving good fits at bike shops. There are some, but there are also tons out there selling bikes who don't know more than what you can learn on the internet. If it was a tri/TT bike, then there is a much more dialed in fit that takes an outsider to point out.

I'm a mechanical engineer by trade, so I dove deep into the angles, optimum setup, etc. and did all of my fits myself. Even did so on my Tri bike (granted I'd post videos on forums for feedback). I asked for an opinion on my road setup once from a bike mechanic who rode in the same group who did the fittings at my local bike shop and he had no suggestions for me. I guess my point with that is if you take the time to learn what it's supposed to be (and there is plenty of online content to do so), you can set yourself up pretty well.
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