If you work at a desk, you know that sitting in a static position most of the day can lead to some serious discomfort. Well, spending hours in the saddle has the same consequences. One common complaint that can stem from your riding position: numb hands, according to Kevin Schmidt, physical therapist, bike fit specialist, and founder of Pedal PT in Portland, Oregon.
Whenever you feel a tingly sensation, which often accompanies numbness, that means you’re compressing a nerve, Schmidt explains. And when it comes to hand numbness, that means you’re likely putting pressure on one of three nerves: the radial, median, or ulnar nerve.
If this numbness or tingling happens during more than a couple of rides, it’s probably time to make a bike fit or posture adjustment. In the video and article below, Schmidt explains common causes of numb hands when cycling and how to fix it.
3 Causes and Fixes for Hand Numbness When Cycling
Common Cause #1: Wrist Position
Too much backward bending in the wrist itself can cause compression in the carpal tunnel, where a nerve of the hand and wrist comes through, Schmidt says. This often results in tingling in the thumb, index, and middle finger, specifically.
That doesn’t mean you should keep your wrists totally straight, though, as that can also lead to issues.
Quick fix: Check Wrist Flexion
“A lot of times, people assume the wrist should be straight when they’re holding the handlebars,” Schmidt says. “But that’s actually a compressive position.”
The most open position for the nerves is about 10 to 20 degrees of flexion (or backward bend). If you have creases in your wrists, that’s when you’ve gone too far into the flexed position.
Keep an eye on your wrist position throughout your ride to maintain that optimal bend, but also, move your hands and wrists around as you pedal. Staying in the same position for hours can also cause aches, so switch it up as you go.
Common Cause #2: Pressure on the Hands
If you feel a tingling sensation in your pinky and ring finger, it’s likely stemming from too much pressure in the hands, toward the outside of the palm. This extra pressure could stem from a few parts of your body in relation to your position on the bike.
Quick fix: Check Saddle and Handlebar Position and Your Posture
All cyclists should check their saddle position. “The saddle is sometimes too high and it’s also saddle nose down,” Schmidt says, which causes you to dump your weight into your hands.
Adjusting your seat can help you hit the goal of about 30 percent of your weight in your hands and 70 percent on the saddle, Schmidt says.
While getting a professional bike fit is the best way to find the right saddle height and position for you, you can also try the sit-up test to make sure it’s not titled too far forward:
- With your bike sturdy (setting it up on a trainer will do), sit on the saddle and take your hands off the bars.
- Let your body go loose.
- If you feel yourself sliding forward while sitting or while pedaling slowly, it’s time to make an adjustment.
If you feel steady and comfortable on the saddle but still experience hand numbness, consider your posture as you ride. “You want your back flat,” Schmidt says, not rounded. By maintaining a neutral spine and taller chest, you’re better able to engage your core, which takes some pressure off your hands. Your arms should also be loose with elbows slightly bent, so you’re not riding with stiff arms.
Finally, a handlebar that’s too wide can cause you to roll your hands in to make the bar feel more narrow. That puts more pressure on the nerve that leads to pinky-side hand numbness, Schmidt explains. To check your handlebar width, measure (in centimeters) from the center of one shoulder to the center of the other. The total centimeters (or total, plus two) is how wide your bars should span.
For how far apart to place hands on the bars, do a simple trick from Schmidt:
- Stand about four feet away from a wall.
- Fall toward the wall and catch yourself with your hands.
- The distance between your hands equals how far apart to place them on the bike.
Common Cause #3: Neck Strain
Neck pain can also lead to numb hands when cycling, Schmidt says. So if you feel aches in your neck, along with the tingling sensation in the hands, it’s best to address the pain point first.
Quick fix: Pay Attention to Body Alignment
Another reason to avoid a rounded back: It strains the neck as you try to look up at the road ahead. “Think chest up, chin slightly down when you’re riding to keep everything nice and straight,” Schmidt says.
You can practice this neutral spine position by grabbing a broom stick or similar object. (Schmidt demonstrates this in the video above.)
- Place the stick behind the back, grabbing the top with one hand, and the bottom with the other. Your head, back, and glutes should touch the stick.
- From here, hinge forward by sending your glutes straight back, and maintain all points of contact with the stick. This is the position you should maintain on your bike.
- Practice the alignment while you’re off the saddle, and it will become more second nature while you’re on it.
To really nail strong body positioning on the bike, it’s crucial for cyclists to know how to hinge (the broom stick method offers a great way to practice). Not only does it help you avoid aches and pains from your head to your feet, but it also helps you get into the proper sitting position and allows you to ride more efficiently.
A few exercises can also help you strengthen the muscles involved in hinge movements, including deadlifts, good mornings, and glute bridges.
Finally, sometimes we’re forced to hold a more hunched-over position when the handlebars sit too far from the saddle, Schmidt says. The goal is about 90 degrees between the shoulder and the torso as you reach for the bars. If you’re beyond that, it often puts more pressure on the neck, leading to aches and numbness. In this case, a bike fit adjustment is also the way to go.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
