back problems

[KnottedYet]

It has been a hellacious couple of days. Sorry I'm late on the reply.

To be brief, here is what I think is going on:
you have discogenic back pain, mediated by muscular control.

Basically one segment of your back is taking all the strain as others are slacking off, so one disc is smooshing out of shape more than the others. That one is complaining and referring pain out along the iliac crest (which is classic). The fact that you feel less pain when in better shape/practice indicates this isn't a defect, just a dysfunction. When your core is in better form, the strain is spread across all segments and you have less pain.

What causes the strain is a whole 'nother ball game, but I wouldn't give up the bike.

First I'd work on core: like CRAZY. (and yes, wearing the gear belt can really enhance the tendency of one segment to take all the strain.) Prone planks, side planks, and good posture at all times. I make my police patients do planks while wearing their gear belts. They love that...

If you can't get comfortable on the bike with huge core strengthening (like holding each plank position for a full minute 3 times in a row easily) then I'd look into leg length discrepency and bike fit and other funky things that really need a personal touch with a PT who can actually see your body and how it behaves.

If you disc is badly smooshed (like WindingRoad's) then bending your segments into extension can really help, whatever the cause. Lying backwards over a ball, bending backwards in standing, doing yoga "Cobra", all help smoosh discs back into normal shape.

Try core; try bending backwards before, during, and after riding; and try seeing a sports med PT (preferably one who has worked with cops and with cyclists).

[ACiveE]

It has been a hellacious couple of days. Sorry I'm late on the reply.

To be brief, here is what I think is going on:
you have discogenic back pain, mediated by muscular control.

Basically one segment of your back is taking all the strain as others are slacking off, so one disc is smooshing out of shape more than the others. That one is complaining and referring pain out along the iliac crest (which is classic). The fact that you feel less pain when in better shape/practice indicates this isn't a defect, just a dysfunction. When your core is in better form, the strain is spread across all segments and you have less pain.

What causes the strain is a whole 'nother ball game, but I wouldn't give up the bike.

First I'd work on core: like CRAZY. (and yes, wearing the gear belt can really enhance the tendency of one segment to take all the strain.) Prone planks, side planks, and good posture at all times. I make my police patients do planks while wearing their gear belts. They love that...

If you can't get comfortable on the bike with huge core strengthening (like holding each plank position for a full minute 3 times in a row easily) then I'd look into leg length discrepency and bike fit and other funky things that really need a personal touch with a PT who can actually see your body and how it behaves.

If you disc is badly smooshed (like WindingRoad's) then bending your segments into extension can really help, whatever the cause. Lying backwards over a ball, bending backwards in standing, doing yoga "Cobra", all help smoosh discs back into normal shape.

Try core; try bending backwards before, during, and after riding; and try seeing a sports med PT (preferably one who has worked with cops and with cyclists).

I know this sounds a little cliche, but I would see a doc before trying all of this on your own. Exercises like these are likely what they'll tell you to try but I wouldn't risk it. I spent 3 years in physical and occupational therapy... had surgery...and am looking at another surgery this summer...and I'm in my early 20's. I've heard all about 'smooshed' discs, bulging discs, torn discs, slipped vertebrae, etc. I just wouldn't risk damaging what you have before seeing a professional.

[Bike Goddess]

Anybody know about the Egoscue method? I have the book Pain Free which has many stretches to help with pain issues. The author Pete Egoscue is an exercise therapist and has had some amazing results.

[kenyonchris]

It has been a hellacious couple of days. Sorry I'm late on the reply.

To be brief, here is what I think is going on:
you have discogenic back pain, mediated by muscular control.

Basically one segment of your back is taking all the strain as others are slacking off, so one disc is smooshing out of shape more than the others. That one is complaining and referring pain out along the iliac crest (which is classic). The fact that you feel less pain when in better shape/practice indicates this isn't a defect, just a dysfunction. When your core is in better form, the strain is spread across all segments and you have less pain.

What causes the strain is a whole 'nother ball game, but I wouldn't give up the bike.

First I'd work on core: like CRAZY. (and yes, wearing the gear belt can really enhance the tendency of one segment to take all the strain.) Prone planks, side planks, and good posture at all times. I make my police patients do planks while wearing their gear belts. They love that...

If you can't get comfortable on the bike with huge core strengthening (like holding each plank position for a full minute 3 times in a row easily) then I'd look into leg length discrepency and bike fit and other funky things that really need a personal touch with a PT who can actually see your body and how it behaves.

If you disc is badly smooshed (like WindingRoad's) then bending your segments into extension can really help, whatever the cause. Lying backwards over a ball, bending backwards in standing, doing yoga "Cobra", all help smoosh discs back into normal shape.

Try core; try bending backwards before, during, and after riding; and try seeing a sports med PT (preferably one who has worked with cops and with cyclists).

I should have mentioned that I am pretty fit...I'm a personal trainer and love core stuff (I hold the plank record of 3 minutes with my 30 lbs of equipment on....I can do it for 5 without vest, jacket, and belt). I do lots of squats and stuff on the Bosu ball as well. Core strength is my...uh...strength, I guess. My belt is certainly an issue that could be contributing...because I am small, there is not much room on it, some stuff HAS to go in some places, so stuff like my handcuffs and my extra flashlight hang in the small room left. My cuffs do press into my back. I hadn't thought of leg length. In addition, I had a stroke in 2007...I have no obvious residual problems, but maybe I am just a little off?
Thanks for such a great answer. I am going to try the stretches and see if I can get someone to look at my leg length on the bike.

[KnottedYet]

Yeah, you've got the core thing down. If the pain is after 30 miles now and after 45 miles during riding season, then muscle is helping... but now you need someone looking at you. If the pain is only on the bike, they need to look at you on the bike, too.

Have you ever noticed a big leg length difference? (everybody has at least a little difference, it just matters if your body compensates for it or not) Is one pantleg usually shorter than the other, does one leg of your running shorts bunch up into your groin while the other hangs smooth? There are shims and drop pedals to address leg length at the foot, and even subtle things like Brooks or AnAtomica saddles that will give under one side of the pelvis to even out the legs.

Usually there are several things contributing to a problem. If you can eliminate a couple of the more obvious ones, the body juggles the remaining ones without complaint.

It may be that your bike is just too big, but I'm looking at the 30 mile vs. 45 mile onsets and thinking there's got to be a way to eliminate a couple other contributors instead of eliminating the bike itself.

[TrekTheKaty]

3 minutes! I just worked up to 1 minute and I was proud of myself. Gotta go work on my plank............

It took 2 visits (2 mri's) to the best ortho guy in town, a chiropractor and a physical therapist (and a LOT of research on my own) to make me comfortable on the bike. Don't give up. You may never find the exact cause, but you will find a way to cope (for me, ibuprofen and lots of ice after longer rides--and the realization I may never keep up with my DH).

To add to what Knotted said, I technically don't have a leg length difference, but my pelvis is twisted and not level. This results in the whole leg and hamstring shortening--we think. It's that whole which came first, the chicken or the egg............

Good luck

[kenyonchris]

Yeah, you've got the core thing down. If the pain is after 30 miles now and after 45 miles during riding season, then muscle is helping... but now you need someone looking at you. If the pain is only on the bike, they need to look at you on the bike, too.

Have you ever noticed a big leg length difference? (everybody has at least a little difference, it just matters if your body compensates for it or not) Is one pantleg usually shorter than the other, does one leg of your running shorts bunch up into your groin while the other hangs smooth? There are shims and drop pedals to address leg length at the foot, and even subtle things like Brooks or AnAtomica saddles that will give under one side of the pelvis to even out the legs.

Usually there are several things contributing to a problem. If you can eliminate a couple of the more obvious ones, the body juggles the remaining ones without complaint.

It may be that your bike is just too big, but I'm looking at the 30 mile vs. 45 mile onsets and thinking there's got to be a way to eliminate a couple other contributors instead of eliminating the bike itself.

I have never NOTICED a big difference. But it is possible...after the stroke I felt like I was walking on a curb. I don't limp any more, but it is possible I still compensate like a leg is shorter without knowing it??