19 replies to this topic Post Order

[absmad]

Good day gents I’m new to this forum, I am a recreational cycler and suffering from a degenerative LS3 in my lower back where from time to time I experience excruciating pain down my right buttock and lower leg. I am currently doing some strengthening exercises under the guidance of my Biokineticist. She told me its ok to cycle as long as I don’t do it for more than 3 hours, another Biokineticist told me I should stay away from cycling entirely until my back heals. The thing is I really enjoy cycling.

What's your guys take on this.

Edited by absmad, 11 January 2012 - 08:40 .

[RacerX]

If your bike fit is good, there is no reason to stay away from cycling. It will help strengthen your back, not hurt it.

In my experience with lower back pain, there is no short cut. You have to strengthen your core. Chiropractic adjustments have also helped me immensely.

So:
1. get a pro bike fit done (try Jeroen Swart at the Sports Science Institute)
2. go to Pilates classes at least twice a week
3. see a Chiro every couple of months to stay aligned

Good luck!

By the way, we're cyclists, not cyclers

[The Drongo]

Get a third opinion.

Stick with your exercises.

Listen to the majority of 3.

(Double check your bike setup)

[absmad]

RacerX, on 11 January 2012 - 08:44 , said:

If your bike fit is good, there is no reason to stay away from cycling. It will help strengthen your back, not hurt it.

In my experience with lower back pain, there is no short cut. You have to strengthen your core. Chiropractic adjustments have also helped me immensely.

So:
1. get a pro bike fit done (try Jeroen Swart at the Sports Science Institute)
2. go to Pilates classes at least twice a week
3. see a Chiro every couple of months to stay aligned

Good luck!

By the way, we're cyclists, not cyclers

Thanks for the prompt response and I'll remember "cyclist", my Biokineticist gave me mostly core excercise programs, I feel really great after an hour of cycling averaging 20km/h nothing strenuous no pains cramping etc just my heart racing, should I still go for a professional bike fit?

[GT1]

I also have DDD LS 4 & 5. Have been working with my Bio for 4 months and Chiro for a year, the bio in conjunction with chiro has been a huge help, however doing the chiro by itself didn't help in the long term (only way is to strengthen the core as said above).

I did Joberg2C last year and am doing it again this year so I would say keep riding.

Can anyone suggest the best place for a professional fit on the East Rand ? or must I travel to JHB ?

[Super J]

I too have bad DDD between L5/S1,same symptoms,dead bum and legs after 2 hours! It will never heal,the disc cannot re-generate but,I have been given a strick core and lower back strengthening program and its really working!! I do the exercises every 2nd day and the results are awesome, I just avoid picking up heavy objects and unnessecary bending,set up won't really help as its a "illness" not a bike related injury! I pop 2 panamors before a long ride to prevent back muscle spasm/cramping and keep a mypaid/myprodol close by! I can easily race 120km hard again without too much hassle! If you wanna go through my core program,mail me: jay@laz.co.za

[Nicholas Duncan]

I was diagnosed with Scoliosis (in my lower spine) from when I was around 12 years old but the pain seems to be getting more these days.

What type of doctor do I need to see to check if I have DDD?

[Vanstone]

GT1, on 11 January 2012 - 12:54 , said:

I also have DDD LS 4 & 5. Have been working with my Bio for 4 months and Chiro for a year, the bio in conjunction with chiro has been a huge help, however doing the chiro by itself didn't help in the long term (only way is to strengthen the core as said above).

I did Joberg2C last year and am doing it again this year so I would say keep riding.

Can anyone suggest the best place for a professional fit on the East Rand ? or must I travel to JHB ?

Try Cyclelab in Boksburg, otherwise the best place for fitment is with Mike at SBK in Lonehill (google the number)

[absmad]

Super J, on 11 January 2012 - 02:24 , said:

I too have bad DDD between L5/S1,same symptoms,dead bum and legs after 2 hours! It will never heal,the disc cannot re-generate but,I have been given a strick core and lower back strengthening program and its really working!! I do the exercises every 2nd day and the results are awesome, I just avoid picking up heavy objects and unnessecary bending,set up won't really help as its a "illness" not a bike related injury! I pop 2 panamors before a long ride to prevent back muscle spasm/cramping and keep a mypaid/myprodol close by! I can easily race 120km hard again without too much hassle! If you wanna go through my core program,mail me: jay@laz.co.za

Thanks Super J, the more programs for my core the merrier. really Appreciate it dude will email you.

[Cycle Fan]

Glad to hear there's some hope....

Been going to a physio now for 4 weeks after severe back pain and whe thinks it's a problem with a disc in lower back. I was training for Half Ironman and have now had to withdraw and the full IM looks like it's also going to doubtful.

It's good to hear that the core stuff is working and that there is some light at the end of my very dark tunnel

[BAGGY SPANDEX]

Super J, on 11 January 2012 - 02:24 , said:

I too have bad DDD between L5/S1,same symptoms,dead bum and legs after 2 hours! It will never heal,the disc cannot re-generate but,I have been given a strick core and lower back strengthening program and its really working!! I do the exercises every 2nd day and the results are awesome, I just avoid picking up heavy objects and unnessecary bending,set up won't really help as its a "illness" not a bike related injury! I pop 2 panamors before a long ride to prevent back muscle spasm/cramping and keep a mypaid/myprodol close by! I can easily race 120km hard again without too much hassle! If you wanna go through my core program,mail me: jay@laz.co.za

dude it is not wise to use Non-Steroidal Anti-inflammatory pills when you are doing strenious excercise...Check your advice..
Lower back pain is also caused by tight hamstrings so be sure to give those a good 3 minute stretch after every ride.

Edited by waadie, 11 January 2012 - 06:18 .

[Kaka']

just to add my 2c i too had back issues and core exercises did wonders. I can even do some light work without having back problems/pain

I do legs raisers for the abs 50 each morning
3 sets of planking for 20 counts

[Fish Eagle]

Nicholas Duncan, on 11 January 2012 - 03:42 , said:

I was diagnosed with Scoliosis (in my lower spine) from when I was around 12 years old but the pain seems to be getting more these days.

What type of doctor do I need to see to check if I have DDD?

Ive had scoliosis for a number of years. The chiro told me Im 10 or so degrees over what they would consider the stage to operate. Despite this, my lower back hurts mainly when i stand for long periods of time (or when i used to ride a hard tail for more than 80kms.)
The chiros advice to me was dont put on weight and stay active and see a biokinetist.
I have some core exercises which help a heapload (IF i do them regularly), so i would recommend maybe seeing a bio as it has helped me a lot (that and i changed to a duely )

Edited by Fish Eagle, 13 January 2012 - 08:19 .

[Try-Tri]

Check your legs length. If one leg is longer than the other it will increase your pain while riding. I inserted spacers to my one cycling shoe and that made it possible for me to do an 8hour ride.

[walkerr]

Have just started with a personal trainer at Watersone virgin active (Andri) with the same focus as posts above suggest - improve core strength. I've always had mild lower back pain from sitting at computers all day, so it's more to try and prevent it worsening. Too early at this stage to really to give it a thumb-up or thumb-down, but the exercises do really seem to target my weak areas so I'm hopeful.

Good luck & hope you can find a combo of approaches to work through and continue enjoying riding,

[Nicholas Duncan]

Fish Eagle, on 13 January 2012 - 08:18 , said:

Ive had scoliosis for a number of years. The chiro told me Im 10 or so degrees over what they would consider the stage to operate. Despite this, my lower back hurts mainly when i stand for long periods of time (or when i used to ride a hard tail for more than 80kms.)
The chiros advice to me was dont put on weight and stay active and see a biokinetist.
I have some core exercises which help a heapload (IF i do them regularly), so i would recommend maybe seeing a bio as it has helped me a lot (that and i changed to a duely )

Awesome - will do!