Sore back - what do you do?

linsen

I have a niggly pain right in my back, in the middle, very low down. Got to work okay but now my bendiness is severely restricted and my legs didn't want to go round very quickly on the way in.
I'm inclined to just carry on regardless and hope it goes away (especially in this lovely weather ), but I don't want to break myself.
What would you do?

gtvlusso

Yoga! It is true, I do yoga.....Makes you fart allot too. My back issues has stopped motorcycle racing and rowing at a competitive level, I also fractured my lower spine in a snowboarding incident in 1992....probably did not help.

Still carry a back pack on bicycle though - hence I usethe flatbar most days.

cee

Linsen, I have issues with my back, but it is higher up than yours.

After years of Chiropracty/Osteopathy, etc, I have recently seen a Physio, who has given me a bunch of core stability excersises to do.

6 months on and I still get the sore back, but the excersises, do help to releive it before it gets really bad. I am still not satisfied that no more can be done, but I want to give the postural and stability stuff a go before demanding scans and things.

A couple of the movements can even be done whilst riding, but my excersises all target my specific problem area...

You can refer yourself to any NHS Physio clinic, and get it looked at.

greg66_tri_v2.0

linsen wrote:

What would you do?

What, indeed, do I do?

As a general rule, ignore it so far as I can. When it's bad, I take things easy, see a physio, and swear not to do the things that caused it. Which, of course, I forget all about when it's fine, and accidentally do them again.

Few questions
- any sciatic pain? One side? Both sides? How far down your leg?
- are you shifted (stand in front of a mirror neked and look at your hips. Are they shifted sideways? This is easier to spot if you look at the pinch above your waist. Is it more acute on one side than the other?
- Look at yourself in profile in a mirror, neked. Does your bum look like its been pushed up or down?
- is your movement restricted equally on both sides?
- have you landed heavily on your tailbone recently/
- do you have chronic pain through the day? In which positions is it worst? In which is it best?

First thing is to overcome the present problem. I would say identify, but I've seen enough practitioners over the years to recognise that they often can't/won't i-d the same problem as each other.

Clever Pun

Make sure your bike is set up right

core stability exercises

cee

Greg66


Wholeheartedley agree...

I have seen 6 different 'specialists', none of whom have said the same thing or given the same treatment. they all however made a fortune from me and those in our position.

I am really now doing due didligence before INSISTING to my GP that I want to be referred to a surgical specialist for scans and to see what is going on in there!

stiggypop

I take 600mg Ibuprofen, but max strength over the counter is 400mg - 2 of these 3 times a day. Also ice compression can be good in the early stages,

linsen

Thanks guys - Greg66 when I've got home I will answer your questions - just finished teaching for the day but too many pupils milling about to strip off here

always_tyred

linsen wrote:

I have a niggly pain right in my back, in the middle, very low down. Got to work okay but now my bendiness is severely restricted and my legs didn't want to go round very quickly on the way in.
I'm inclined to just carry on regardless and hope it goes away (especially in this lovely weather ), but I don't want to break myself.
What would you do?

As helpful as the posts are, I'm not sure that you'll be able to take up yoga and squeeze in a course of physio before home time.

I'm going to make a load of assumptions:

- you've been cycling for a while and haven't had any problems.
=> therefore probably there is not much of a fundamental problem

- you are building up for a stupifyingly long sportive with an ultramarathon runner
=> therefore possibly you have increased mileage a bit recently

I would be careful going home - if it feels good once you are warmed up it is probably okay, but you might be sore for a few days, so it may be advisable to stay off the bike.

Increased volume can give rise to the odd injury. The rule of thumb is +10% a week.

Its possible that your bike position isn't optimal. But back problems are common for cyclists even with perfect bike fit. The whole craze of carbon rear triangles was started by Carrera who manufactured a special bike for a pro racer with a bad back.

The rule of thumb is that if you have upper back pain, you are too stretched out, and if you have lower back pain you are too bent over (i.e. too much drop to the bars). The photo of Frank suggests that this isn't the case. Lower back pain can also result if for some reason you have to rock your pelvis during the pedal stroke. This is most commonly caused by the saddle being too high. Some people can get away with it by cycling pointy-toed, but its hard to maintain that form when you are tyred, so strain gets transferred to the back.

However if you've changed anything in your bike position recently, that could be the cause.

Given that you've been fine for a long time before this, I would propose that you wait until your immediate problem eases and then, if it recurs despite not overtraining, or despite taking preventative measures such as stretching/strengthening (which may or may not be necessary) then consider taking a closer look at your bike position.

itboffin

linsen wrote:

I have a niggly pain right in my back, in the middle, very low down. Got to work okay but now my bendiness is severely restricted and my legs didn't want to go round very quickly on the way in.
I'm inclined to just carry on regardless and hope it goes away (especially in this lovely weather ), but I don't want to break myself.
What would you do?

Tons of excellent advise. I had the same problem recently and as it turns out rest and setting my bike up correctly did the trick. Don't ignore back pains, rest & recovery, in my case the saddle was to far back, seat post to high and stem to low (thanks Biondino) so all-in-all not the best bike fit from that particular LBS.

Littigator

Core strength builds up the muscles around the lower back, most importanly at the front rather than relying on the smaller muscles at the rear each side of your spine. Try either pilates, yoga or a physio for these.

Stretching also helps as a lot of discomfort comes from straining cold muscles or muscles generally being very tight

linsen

update:

I have remembered doing some nasty crossing over type lunges at a body combat class on Saturday - I think that is the cause.

I have not had any problems with the bike till now, so I don't think the set up is too terrible. My back does suffer when I twist so I think that's what did it.

As for increased mileage, AT, if I'd had the time I may well have done but now ambitious training program hasn't kicked in just yet.....

cycled home and felt very good while actually riding...

Cheers all. Tonight I am going to see what a nice hot bath does for me!

AndyManc

Doctors once advised 2 weeks off work and bed rest for those suffering from back pain.

Now they advise keep on working .

Keep on riding , take it easy , but there is a point where you will be doing more harm than good if you continue to ride and don't take a few days rest or seek medical attention, that point will be when you can't get your leg over the bike to start riding.


BTW, twisting the torso is a major contribution to worsening the condition.

sem69

I know a fantastic osteopath in north london if that's any use?
He really sorted out my shoulder/neck pain.
As everone else said... stretching, yoga, ice, keep moving, make sure your bike is set up right, check your posture especially if sitting at a desk for long periods.... Also you might be better off with panniers/saddlebag/rack pack instead of back pack – it worked for me.

greg66_tri_v2.0

linsen wrote:

update:

I have remembered doing some nasty crossing over type lunges at a body combat class on Saturday - I think that is the cause.

I have not had any problems with the bike till now, so I don't think the set up is too terrible. My back does suffer when I twist so I think that's what did it.

As for increased mileage, AT, if I'd had the time I may well have done but now ambitious training program hasn't kicked in just yet.....

cycled home and felt very good while actually riding...

Cheers all. Tonight I am going to see what a nice hot bath does for me!

Been in a meeting this pm, so haven't been able to add this: don't assume cycling is the cause of the trouble. It can often exacerbate a problem that has been caused by something else, because it puts your back in a relatively vulnerable position.

DO NOT have a hot bath! Cardinal rule is that you need to bring down inflammation of soft tissue (which will be inflamed and trying its best by tension to protect the damaged area). Heat will make inflammation worse. Anti-inflams (ibuprofen) and a cold pack applied directly. Boots sell gel packs that you can freeze (or microwave).

linsen

okay boss.......

always_tyred

Greg66 wrote:

linsen wrote:

update:

I have remembered doing some nasty crossing over type lunges at a body combat class on Saturday - I think that is the cause.

I have not had any problems with the bike till now, so I don't think the set up is too terrible. My back does suffer when I twist so I think that's what did it.

As for increased mileage, AT, if I'd had the time I may well have done but now ambitious training program hasn't kicked in just yet.....

cycled home and felt very good while actually riding...

Cheers all. Tonight I am going to see what a nice hot bath does for me!

Been in a meeting this pm, so haven't been able to add this: don't assume cycling is the cause of the trouble. It can often exacerbate a problem that has been caused by something else, because it puts your back in a relatively vulnerable position.

DO NOT have a hot bath! Cardinal rule is that you need to bring down inflammation of soft tissue (which will be inflamed and trying its best by tension to protect the damaged area). Heat will make inflammation worse. Anti-inflams (ibuprofen) and a cold pack applied directly. Boots sell gel packs that you can freeze (or microwave).

Or, alternatively, heat increases blood flow which, whilst temporarily increasing swelling aids tissue recovery. Depends which practitioner you ask and how you ask it.

Just another one of those "avoid saturated, partially unsaturated, unsaturated, no fat or too much fat" type of things.

A footnote - the most physically damaging things I've ever been encouraged to do have been proposed by rowing coaches or fitness instructors. There is nothing so dangerous as a little knowedge.

linsen

hmm, I will have a warm bath. That should cover it!
Cycling will I think be okay, though tomorrow I will be doing Pilates (and writing school reports), so a day off the machine...

AndyManc

Hot baths are effective for many, releasing muscle tension and spasm's , if it works for you ( and hot baths work for many ) then do it.

croggy

How about a nice soothing back massage from Mr.Linsen?

linsen

Nice idea but he's out ...... again!

greg66_tri_v2.0

I'll add my personal experience for the day.

Friday & Sat - felt really good. I thought my back was about 95% recovered.

Oh, the pride before the fall.

On Sunday night it felt like it was tightening up a bit. Cos it was. I got up this morning, and it felt bad. Could bend down over the bathroom sink. Uh-oh. Tried to stretch off before I set out, to absolutely no effect.

Set off and contemplated turning round after 1/2 mile. Didn't though. Probably a mistake.

Kept going. Got in and had trouble dismounting. And walking up stairs. And moving, generally. I managed to get a physio apptment at short notice and had (yet another) diagnosis given to me. I was treated to some deeply unpleasant nerve stretches (been there, done that. They make me feel physically sick). and told that it would be worse tomorrow then start to get better.

I shuffled back to work enjoying periodic spasms in my lower back that make me grab anything to hand and grit my teeth. After a bit of this the person I'm working with at the moment, appalled (a) at the state I'm in; (b) that I'd ridden in and (c) that I hadn't ruled out riding home, insisted on driving me home.

So having tried to MTFU, get on with it, ignore it, etc, I'm now flat out of the sofa (over)dosed up on painkillers.

Hurrah

lost_in_thought

Nerve stretches? Stretching nerves? Nerves?

I think deeply unpleasant may be an understatement. :shock:

biondino

So you got to go home early, in a warm car, and you're complaining? Jeez, some people

Bagman

linsen wrote:

I have a niggly pain right in my back, in the middle, very low down. Got to work okay but now my bendiness is severely restricted and my legs didn't want to go round very quickly on the way in.
I'm inclined to just carry on regardless and hope it goes away (especially in this lovely weather ), but I don't want to break myself.
What would you do?

My sympathies to you Linsen, I also suffer periodically. Sounds like your pain is in the sacro-iliac joint which often results from twisting awkwardly or lifting something heavy. I personally keep on the move and do light stretching, taking ibuprofen when necessary.
I am told that pilates is worth trying, something about improving core strength. I think someone on this forum does pilates and will be able to tell you more. Being of the male gender, I just MTFU and ignore the pain!!!!

always_tyred

I googled nerve stretching. It pulled up loads of pictures of people stretching their muscles, but with the word "nerve" put in the place of "muscle". Strikes me as (muscle) stretches used to relieve pressure on certain nerves, called colloquially "nerve stretches" and thereafter jumped on by a all the "wellness" zealots and interpreted literally.

Anyone care to tell me I'm wrong?

Bagman

Bagman wrote:

linsen wrote:

I have a niggly pain right in my back, in the middle, very low down. Got to work okay but now my bendiness is severely restricted and my legs didn't want to go round very quickly on the way in.
I'm inclined to just carry on regardless and hope it goes away (especially in this lovely weather ), but I don't want to break myself.
What would you do?

My sympathies to you Linsen, I also suffer periodically. quote]

Actually, on reading this again makes it sound more like a female gender thing! Sorry :oops:

Sailingalong

Try an inversion table.
Best thing I've ever bought.
There's a few of them demonstrated on youtube.

greg66_tri_v2.0

Always Tyred wrote:

I googled nerve stretching. It pulled up loads of pictures of people stretching their muscles, but with the word "nerve" put in the place of "muscle". Strikes me as (muscle) stretches used to relieve pressure on certain nerves, called colloquially "nerve stretches" and thereafter jumped on by a all the "wellness" zealots and interpreted literally.

Anyone care to tell me I'm wrong?

A picture is worth a thousand words, but somethings it can't convey.

Stretching a muscle is a curiously masocistic pleasure. You pull and the muscle resists, but stretches out after a few stretches.

The nerves coming off you lower spinal cord are about as thick as you finger. You try to stretch and they burn. In a hideously localized way. And they fire pain like fireworks everywhere they go.

I've played rugby with a broken arm, skied with a twisted knee and torn cartlidge, and skied after a crash that left me unable to move my right arm.

Nerve stretches make me grind my molars and want to dry retch with pain. I'm not exaggerating, I promise.

linsen

ooh that all sounds a bit too exciting.

My pain is on the way out again, it usually stays around a week or so then fades away. I'm not a pill popper at all but I do sometimes indulge in soem light narcotics to try to break the cycle.

I have done a Pilates class, and remembered to do some of the spinal stuff this week too. Thankfully the riding is not suffering....

ellieb

Keep doing the pilates... one to one teaching is better than a class because they can show you where you are going wrong. I used to get lower back problems all the time, including spasms which put me on the floor. Stetching & pilates definitely cured it for me & I am most decidedly NOT the type who goes in for new agey type cures.