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@MetalMelly
The other silly thing I was doing was carrying a rucksack. Always when commuting. Clothes for work, few tools,maybe some shopping going home... the usual which becomes a couple of kilos pretty quickly. And often on weekend rides too. I never used the waist and chest straps despite my Alpkit sack having them. After Cyclefit I used the straps properly ie tight on the waist, loosened the shoulder straps and took almost all of the weight off my shoulders. I tell you it was a revelation to experience the difference. Neck ache esp on off road would start within an hour....now gone altogether. These minor changes - others are written up elsewhere in this thread - can make a significant difference.