Road bikes are designed for speed, so riders take a bent-forward position while riding to increase aerodynamics. Over time, this position can cause neck pain as you have to keep your head lifted to see in front of you.
Try this for neck pain:
Sitting in a chair, clasp your hands together behind your neck. Slowly bend your head backward, curving your upper back. Hold for 5 seconds and then return to the starting position. Repeat this ten times or until you feel relief.
Road cyclists usually cover a lot of ground in a short amount of time, which can cause a lot of fatigue—specifically in your knees.
Try this for knee pain:
Standing straight, stretch one leg out and rest your heel on the ground. Slowly hinge forward at the hips, keeping your back straight to stretch your hamstrings. Hold for a few seconds and repeat as needed.
While knee pain during cycling isn’t uncommon, it can sometimes signify a bigger problem. Be sure to visit your chiropractor if you have persistent pain, and they can help identify and treat the source of your pain.