So much for "no injuries" (lower back)

Sigh.

My lower back has started to hurt. To my credit, I went to the doc today instead of dragging this out for weeks. Sacro-iliac tenderness, he called it sacroilitis (SP?) based on poking and prodding me (and let me tell you, when he hit the right spot it was like a hot poker). No Xrays, etc. He said the good news was no disc bulging issues.

I'm on Aleve and he said to rest a week (meaning no yoga, and easy on the biking). I was already resting in b/w weekends! GRRR. He wants me to do certain stretching exercises.

He also said heat is OK, but after riding definitely do ice for 15 minutes.

I'm not debilitated by this, but it's definitely uncomfortable all the time during the day.

Unsure if starting up with yoga about the time I started adding extra miles to the biking caused it.

Does this go away or is it just something that you can manage? I really don't want this to sideline my training, I'm already doing "the bare minimum" and now I really am just two months from my first century. And my long ride was only 35 miles, last Sunday. Longest so far...

Lucky you, your Dr. recognized the issue. Mine didn't and I spent four months in PT, MRI, suggestions of injections, etc. My Dr attributed the cause of my pain as osteoarthritis in my hip. Luckily I found a PT who identified and helped me, but the pain eventually came back so I had to have some work done on it again this spring. So far this summer I've been in pretty good shape.

I still have some lower back pain and I've found the best thing to do is just keep moving, don't sit too long. I did a week long bike tour about a month ago, averaged 50 miles a day, slept in a tent and on gym floors and felt great.

So while it may not go away it is manageable.

I had that on and off for years, made worse by poor sitting posture and made lots worse by bike riding. I went to a chiropractor, which helped, but what helped the most was a regular stretching routine to become more flexible. Especially my hamstrings. I rarely have any pain now. If I stand for long periods of time I have to make sure I don't lock my knees (I think it was Knot who gave that advice.)

Have you had your bike fit checked? Could be from tight hamstrings too. Chiropractor? I know it's frustrating, but you still have lots of time to prepare for the century. Don't stress out just yet; focus on getting better.

@Kathi - I am feeling mostly better and I think a lot of it is because I am doing my best not to roll over on my stomach at night. I have a bad habit of sleeping in the "cobra" position (on all the pillows) until the back pain wakes me. Typically the back pain I'd get would subside as soon as I started walking around - this week it was not doing that!

Your experience sounds awful - to go through all that for four months!

@ny biker - I have exercises to do so I'll let you know how it goes. I didn't go to yoga this week and will not tomorrow, but plan to start back up again next week.

@bluebug. Just got back from a fitting, we will see how it goes tomorrow!

This morning (post re-fitting last night) I went out. 18 miles, no meds whatsoever before I left.

I don't feel too bad actually. There is some soreness, but better than it was and now I am icing per doctor's orders.

Maybe the fitting made a difference...

I would suggest building up your core strength too. I found this helped me a lot. I was hit by a car while cycling almost 2.5 yrs ago and suffered soft tissue injuries in my back as a result. I have been working vigorously to get my mileage back up and I feel like I'm finally getting there.

Other suggestions:
Ice baths are great for ouchy backs.
Foam roller.
Acupuncture relieves pain temporarily.

I had low back pain for years, was finally diagnosed with bulging disc in my lumbar spine. A commitment to chiropractic treatment combined with acupuncture, stretching, and core strengthening exercises has made a world of difference. I still get occasional flare-ups, but I have been able to keep up my outdoor activities (windsurfing, skiing, mountain biking, and now road riding!) much better than before. Ice and occasional NSAIDS are handy, too. Good luck, and take care of yourself!