prolapse disc, microdiscectomy & cycling
Comments
-
One thing I've found quite hard is bicep curls on a preacher bench as I train solo and don't have anyone to pass me the bar, so I have to bend over and lift the bar in an awkward position. I've switched to doing dumbells and weighted pull ups, but its not the same, as its easier to allow your wrist to turn as you pull up, which fakes the lift0
-
You could try doing curls while laying down, using a cable machine. It's kind of weird but doesn't put much stress on your back.diy wrote:One thing I've found quite hard is bicep curls on a preacher bench as I train solo and don't have anyone to pass me the bar, so I have to bend over and lift the bar in an awkward position. I've switched to doing dumbells and weighted pull ups, but its not the same, as its easier to allow your wrist to turn as you pull up, which fakes the lift0 -
That's not a bad idea. But they barely let me in the Olympic gym wearing gloves, if they saw me on a cable machine I'd be ostracized for sure
0 -
Sometimes sacrifices must be made. Do not screw your back up again by doing standing curls. Those are gone from your life now.diy wrote:That's not a bad idea. But they barely let me in the Olympic gym wearing gloves, if they saw me on a cable machine I'd be ostracized for sure0 -
First day back at home after a (twice-postponed) two-level fusion on Monday. ALIF + posterior fixations, so the full monty. Not feeling too terrible, all things considered, but the anterior incision is properly sore and it's weird having no lower core. An inch or so taller, and my hips have been rotated, so my nerves are still adjusting and my hip flexors are complaining. Looks like another four weeks or so and then I might, surgeon permitting, be allowed back on the turbo.
Was planning to build up another bike over the winter, but have realised that while I can do everything else, I can't fit the BB (or crank) because the required torque exceeds my permitted lifting by some way. Ho hum. Time to find a friend I trust for that bit, I suppose.
Bored.
Bored.
Bored.0 -
Just resign yourself to your fate. Catch up on your reading. Had L4 & L5 fused Sept. 2014. broke my leg a month later and needed 2 plates to fix it. Couldn't put weight on it for 5 months. Now I'm "back" (sort of). Take it easy and DON"T break your leg.964Cup wrote:First day back at home after a (twice-postponed) two-level fusion on Monday. ALIF + posterior fixations, so the full monty. Not feeling too terrible, all things considered, but the anterior incision is properly sore and it's weird having no lower core. An inch or so taller, and my hips have been rotated, so my nerves are still adjusting and my hip flexors are complaining. Looks like another four weeks or so and then I might, surgeon permitting, be allowed back on the turbo.
Was planning to build up another bike over the winter, but have realised that while I can do everything else, I can't fit the BB (or crank) because the required torque exceeds my permitted lifting by some way. Ho hum. Time to find a friend I trust for that bit, I suppose.
Bored.
Bored.
Bored.0 -
Youch. How did that happen? How's the fusion now everything including the leg has settled down? I had S1, L5, L4 fused so not dissimilar.dennisn wrote:Just resign yourself to your fate. Catch up on your reading. Had L4 & L5 fused Sept. 2014. broke my leg a month later and needed 2 plates to fix it. Couldn't put weight on it for 5 months. Now I'm "back" (sort of). Take it easy and DON"T break your leg.0 -
Avoid twisting of the waist. This bit of advise was almost beaten into me by the Doctors and Physical Therapists. Broke my leg slipping on a step. The picture on my posts is the X-ray. Spent 5 months in a chair(basically) because of the leg. Back seems to be all right these days. Still a little bit of nerve pain in my legs, on occasion, from back issues, but nothing like it was. Am going skiing this January. Good luck with your rehab. My doctor told me to walk lots. Worked fine until the leg break.964Cup wrote:
Youch. How did that happen? How's the fusion now everything including the leg has settled down? I had S1, L5, L4 fused so not dissimilar.dennisn wrote:Just resign yourself to your fate. Catch up on your reading. Had L4 & L5 fused Sept. 2014. broke my leg a month later and needed 2 plates to fix it. Couldn't put weight on it for 5 months. Now I'm "back" (sort of). Take it easy and DON"T break your leg.0 -
If you are getting nerve pain, I can suggest leg back and neck massage - its certainly helped me.
Key thing is to lay on the side and not face down as per this advice:
https://www.youtube.com/watch?v=p-1lH0zWFXU
this is actually the osteo who's treating me..0 -
I was thinking about those lying down curls. Just tell the big guys that it's the latest from Muscle Beach California. A total isolation exercise for the biceps that will add slabs of muscle for that polished look. They might buy it. You know how they are? Not to sharp. Beats telling them some skinny physical therapist came up with it.dennisn wrote:
Sometimes sacrifices must be made. Do not screw your back up again by doing standing curls. Those are gone from your life now.diy wrote:That's not a bad idea. But they barely let me in the Olympic gym wearing gloves, if they saw me on a cable machine I'd be ostracized for sure0 -
This is a cycling forum. What do we need biceps for? If your arms aren't strong enough, you need a bike fit, not a gym routine - it means you've got too much of your weight on your hands. Upper body muscle is just surplus weight to drag up cols.0
-
It's called sarcasm you pencil necked whimp. Heh heh. Always wanted to say that to someone.964Cup wrote:This is a cycling forum. What do we need biceps for? If your arms aren't strong enough, you need a bike fit, not a gym routine - it means you've got too much of your weight on your hands. Upper body muscle is just surplus weight to drag up cols.0 -
964Cup wrote:This is a cycling forum. What do we need biceps for? If your arms aren't strong enough, you need a bike fit, not a gym routine - it means you've got too much of your weight on your hands. Upper body muscle is just surplus weight to drag up cols.
Yeah. Pro cyclists would never have big biceps0 -
Good one.SmoggySteve wrote:964Cup wrote:This is a cycling forum. What do we need biceps for? If your arms aren't strong enough, you need a bike fit, not a gym routine - it means you've got too much of your weight on your hands. Upper body muscle is just surplus weight to drag up cols.
Yeah. Pro cyclists would never have big biceps0 -
Feh.
Cippolini had biceps, but then he had other problems, too.0 -
I think the average rider is closer to Greipel than Froome in physique. Just goes to show there is no typical shape for a cyclist. Not sure I have seen any other GC rider looks and waif as Froome does. Even Nibali, Contador and Quintana look like they have more upper body than he.0
-
Granted this is turning into something of a homoerotic porn page, for which I apologise, but I think it's reasonable to suggest that non-sprinters tend to be quite skinny up top...0 -
I did say average. Pay attention to that word. Average amongst all those who ride a road bike. I bet you don't see many mega thin skeletons on the sunday club rides0
-
So, you're saying that you must look like your version of a pro to be considered a good rider? People must follow your ideas or be regulated to the the bottom of the heap? Maybe you should be coaching the pro's with all this extensive knowledge of yours.964Cup wrote:
Granted this is turning into something of a homoerotic porn page, for which I apologise, but I think it's reasonable to suggest that non-sprinters tend to be quite skinny up top...0 -
Dear me, something of a sense of humour failure in here. Perhaps it's all the anabolic steroids.0
-
Just to get this back on topic - I'll be 7 weeks post-op on Monday:
0 -
That looks a bit like my attempts at DIY best of luck0
-
New sufferer joining in this thread, much relieved reading the many positive experiences on here.
My problems started a couple of month ago, cause uncertain, and was diagnosed by CAT scan two weeks ago with prolapsed discs L5 S1 and L4 L5. In the early weeks I was unable to stand more than 10 minutes or walk more than a few hundred yards, suffering severe muscle spasms and sciatica, leading to muscle damage in the leg. But I was able to cycle quite happily 10km or so, more or less on the flat, down from my usual 30 to 40 on hills.
I'm now able to walk 1km, but having to stoop often to relive the first signs of spasm, can stand 40 minutes and can cycle fairly aggressively 15km. I'm taking Pregabylin to spasm and Ibuuprofen to keep inflammation down.
I've adopted a protective cycling style to avoid shock loads through the lumbar area. Low cadence high gear, which I've been working on for a long time anyway, which keeps weight out of the saddle, and as much standing as possible, both power and coasting, letting the ankle and knee take the vertical road shock and working the core harder. I've reduced the tyre pressures from the usual 7.5 to 6.5 bar, and I'm looking at suspension seat posts, gel saddles and gel inserts (I never liked padded cycle wear).
Meanwhile, I'm walking 1km with sharp up and down slopes religiously three times a day and trying to avoid travel and long periods of sitting.
I'm due for a steroid injection in three weeks, with a prescription already written for a pre-surgery MRI because nobody seems to think the injection will work. I don't want either the injection or surgery, scared stupid, in fact, and I'm hoping in the next three weeks I can see enough progress to feel it's sensible to cancel. Reading this thread, maybe that's being silly, I should be snatching their hands for offering treatment so quickly.
Thank goodness for my cycling: without it, this injury would have really wiped me out. It's kept me mobile, fit and not feeling like a cripple.
Advice on kit and riding style welcome, and I'll keep you posted on progress.
Louise0 -
I'm a year in post injury to my L5, S1. Its been very slow recovery, partly due to sitting at a desk a lot. I've switched from riding big mileage on the road bike as it normally leaves me too tight the next day and that has a knock on. I'm only doing short fast stabs on the TT bike (30ish miles) and MTB, which I move around more anyway. I've upped my gym training and do pilates and body balance now.
core work, stretching and mobility are key - we cyclists don't realise how much running / cycling shortens the muscles.
however, if you are still spasming - id check you are "allowed" to cycle yet?0 -
Four months in now. I became very worried about the Pregabylin, it seemed to b a very risky drug to take, and anyway it would mask the spasm and the sciatica, so how would I know about my progress? Coming off it gave me a few miserable days of withdrawal, but once clear of that, and days before the injection was due, I found the sciatica had cleared up. The injection only works on sciatica, so it was no longer indicated, a huge relief.
I gradually upped the mileage on the bike to a regular 20 / 30km, but the walking wasn't improving and neither was the hill climbing. It was time to begin serious research: why was my back so reactive? Any push forward resulted in lots of muscle injuries far from the spine itself.
I discovered that the main spine stablizing muscle, the multifidus, was prone, after a low back injury, to atrophy, to not coming back into use. The multifidus is one large muscle the length of the spine, but it is segmented and can be regarded as a series of small muscles linking the vertebrae, each segment spanning one or two vertebrae, holding it in line. Presumably, on disc injury, the segments around the disc switch off as a nervous reaction, and it seems it takes isometric exercise to bring it back on line. Just the thing mine wasn't getting, walking and cycling. With some segments not working, the spine is not supported, and muscles far away try to do the job. They are not pulling in the right direction, and they are not intended to hold tension for long periods, they are intended for cyclic use. So they fatigue, strain and generally don't behave well.
I'm a week into a series of isometrics now, aimed at the multifidus, and planning to extend to weights to work the rest of the stablising core as I grow stronger. Tentatively, I feel better already, although the awakening initially created a lot of muscle insertion point pain, a sure sign that this was the problem.0 -
diy wrote:I'm a year in post injury to my L5, S1. Its been very slow recovery, partly due to sitting at a desk a lot. I've switched from riding big mileage on the road bike as it normally leaves me too tight the next day and that has a knock on. I'm only doing short fast stabs on the TT bike (30ish miles) and MTB, which I move around more anyway. I've upped my gym training and do pilates and body balance now.
core work, stretching and mobility are key - we cyclists don't realise how much running / cycling shortens the muscles.
however, if you are still spasming - id check you are "allowed" to cycle yet?
I'm finding that the hip flexors are really short and believe that's probably because for months, my only exercise was the bike. Psoas attaches from the upper lumbar area to the front of thigh, so bike posture does keep it short. As does sitting at a desk
I think the 'spasm' was actually the psoas insertion point playing up as I tried to work the short muscle. Not sure, bit beyond my knowledge. But stopping the cycling and walking several miles every day to try to balance things up has brought back a bit of spasm and a bit of sciatica.
Any attempt to progress beyond the simple multifidus isometics in terms of gym work produces a poor reaction, a lot of stiffness the day after. Looks like a long, slow haul ahead.0 -
Eight months on from the injury. Slowly, very slowly, function is being restored. Immobility is my nemesis, long journeys are broken by stops to move around, and long periods of sitting are avoided like the plague. Cycling, running, walking and floor exercises keep things tolerable. I'm not sure I have any real limit on cycling now, I tend to cycle more aggressively, with much more out of the saddle work, unwilling to sit down and slog the hills. Obviously, this new style takes time to adopt, and in the early days, it was accompanied by widespread rotator muscle pain in the hours after a ride. Now I really need to push it to get problems.
Annoyingly, walking range and standing ability have not really changed, and running range has not increased, this last limitation being my own intolerance of the early energy demand of running compared with cycling. But walking and standing still cause some (light) muscle spasm and sciatica.
Be patient and keep on moving, keep on pushing the boundaries, keep off the drugs as mush as possible and keep away from the medics seems the best advise for me. Every visit to a doctor, consultant or physio has resulted in a worsened condition.
As an aside, I have found that turmeric, taking as a capsule, eases inflammation just as much as a 'proper' anti-inflammatory does and is better tolerated.
Louise0 -
I had lower 2 discs fully removed 14yrs ago...it was hard to get back at the time, but since then I have cycled C2C..been to the alps..and 250 a week..so its doable..and no pain at all...other than the "normal" backspin brought on by getting old!!
Remember....the older you get...the faster you were!!!0
