Roanoke is packed with outdoor opportunities — from hiking Mill Mountain and McAfee Knob to mountain biking Carvins Cove or spending hours walking the Roanoke Greenway. But if you’ve ever noticed that your neck and shoulders ache after a long day outdoors, you’re not alone.
Let’s break down why that happens — and what you can do to prevent it.
Whether you’re hiking or biking, posture plays a major role in how your muscles perform. When your head drifts forward (even slightly), it increases the load on your neck and shoulder muscles — sometimes by 20–30 extra pounds of strain.
That tension builds over the course of your adventure and can leave you feeling tight, sore, and even cause headaches later that evening.
Your backpack setup might be working against you.
A simple fix — adjust your straps so the pack sits snugly on your hips and your shoulder blades can move freely.
Outdoor activities often repeat the same motion over and over. Biking, paddling, or even long walks with poor arm mechanics can cause small mobility restrictions in your thoracic spine (mid-back). When this happens, your neck and shoulders pick up the slack — resulting in muscle knots, stiffness, or even nerve irritation.
At Highland Spine + Sport, we specialize in helping active individuals around Roanoke move and feel their best.
Your treatment may include:
Our goal is simple — to help you get back outdoors pain-free and moving better than ever.
Don’t let nagging neck or shoulder pain keep you from enjoying the beauty of Roanoke’s trails and mountains.
👉 Invest in your health. Feel better. Move better. Perform better.