Lower back pain

[rousseau]

Saturday I did four hours of computer setup work for my dad where I sat in a leaning forward position that I'm not accustomed to. I've now had a pain in the lower left flank just above the gluteus maximus, what a google image search tells me is the gluteal aponeurosis, since then. Just the left side.

It was worse Saturday night, but it hasn't gone away as much as I'd like it to. It's still painful bending over to touch the floor, though Saturday night it was very painful both standing up straight from a sitting position and bending forward.

I‘ve had this before, when fixing a flat on the side of the road where I'm bending forward in a standing position for ten minutes. It's painful standing up at first, but I get on my bike and then it's gone when I get back home.

My question is: as a cyclist who doesn't do anything else except play basketball sometimes, am I neglecting a muscle I don't know about? Or is this just what happens when, analogously, you pick things up using your back instead of bending your knees? And being over 50?

[HenryA]

Yes, it’s likely all those things you mention. The best fix is probably to work on your core fitness and lifting technique. You can change those things.

I like and used this guy’s approach:

http://www.backfitpro.com/books/back-mechanic-the-mcgill-method-to-fix-back-pain/

[rousseau]

I guess I'll have to get serious about core work. I've never done it before. And I guess it's just a bad idea to lean forward like I did for such a long period of time. I really strained something.

[parallelfish]

The exercises here have been very helpful to me. Specific to cyclists.

https://www.velopress.com/books/tom-danielsons-core-advantage/

[RFC]

There is another thread discussing lower back pain and remedies in detail. I had this problem until I started doing extensive stretching and back extensions at the gym. Haven't had a back issue for 5 years.

[daker13]

My question is: as a cyclist who doesn't do anything else except play basketball sometimes, am I neglecting a muscle I don't know about? Or is this just what happens when, analogously, you pick things up using your back instead of bending your knees? And being over 50?

On the bright side, I had to start thinking about such things when I was about 34.

[Plum Hill]

I'd say a tight muscle.
Toss a tennis ball on the floor, lay on it, and roll around. When you hit the spot you'll know it. Back away, circle around the spot while slowly moving in.
Look for a copy of Trigger Point Therapy Manual.

[justindcady]

Same issue here that just won't go away. Seems to be a group of muscles with just enough collective tightness and weakness in others to refer pain up into lower back during certain movements.

Can't seem to shake it completely.

[coylifut]

make sure your SI joint isn't frozen/locked.

try this, but don't over do it.

https://www.youtube.com/watch?v=6OBWHXpAh3Y

[weisan]

As a recovering back pain survivor, three things that made a world of difference. It may or may not apply to you but just as reference points.

1) make sure I lose the gut in the middle. I lost 12 pounds over the last month or so and the gut went with it, so does the back pain.

2) sit on a medicine ball and roll over those pain points on my glutes, work out the spasm and scar tissues.

3) do the 15 mins yoga routine for cyclists by Abi on YouTube

[erslah]

I used to throw out my back regularly by doing such manly tasks as getting socks out of a drawer. Then I threw it out big time and was out of work for three weeks.

Through self-education and some medical intervention, I discovered my hip flexors and my IT bands and that lots of cycling and even more time in front of a computer had tightened them both up without providing any counter-strengthening of my lower back muscles.

Then I got seriously into Nordic skiing and developed a decent core. I’ve experimented a lot with stretching, but I’ve concluded that, for me, at least, strengthening is more important. (This guy (http://sock-doc.com/move-with-a-purpose-stop-mindless-stretching/) takes it to an extreme, I think, but it’s worth considering his ideas.)

Now I do very little stretching but am nearly religious about Pilates. And I’m not talking about hours of exercises. I do this video (https://www.fitnessblender.com/videos/abs-and-lower-body-pilates-workout-for-beginners) or similar ones on the Fitness Blender site (https://www.fitnessblender.com) 3-5 times per week. Knock on wood, I haven’t had a major back issue in years.

Caveat: This assumes that, like me, your issue is muscular imbalance, not a structural issue like a disc problem. You should probably get evaluated by a doctor to make sure that’s not the case. Otherwise, stretching and exercises could make the problem worse.

Good luck!

—Eric


Envoyé de mon iPhone en utilisant Tapatalk

[rousseau]

Through self-education and some medical intervention, I discovered my hip flexors and my IT bands and that lots of cycling and even more time in front of a computer had tightened them both up without providing any counter-strengthening of my lower back muscles.
Yep, I figure this has gotta be me, too.

Now I do very little stretching but am nearly religious about Pilates. And I’m not talking about hours of exercises. I do this video (https://www.fitnessblender.com/videos/abs-and-lower-body-pilates-workout-for-beginners) or similar ones on the Fitness Blender site (https://www.fitnessblender.com) 3-5 times per week. Knock on wood, I haven’t had a major back issue in years.

Because I just did ten minutes of core strengthening pilates at that first link, and I feel better already. I sit at a desk all day, and then on my bike I'm hunched over. I haven't been doing anything to counteract the forward bending at all, so it's not surprising that bending forward in a slightly different position for four hours straight on Saturday did me in.

I think I gotta start doing those exercises religiously.

[rst72]

Now I do very little stretching but am nearly religious about Pilates. And I’m not talking about hours of exercises. I do this video (https://www.fitnessblender.com/videos/abs-and-lower-body-pilates-workout-for-beginners) or similar ones on the Fitness Blender site (https://www.fitnessblender.com) 3-5 times per week. Knock on wood, I haven’t had a major back issue in years.

Thanks for this.

I have been focusing on stretching only and still have lower back issues due to excessive riding and being at a desk.

Going to give these videos a go.

[makoti]

My question is: as a cyclist who doesn't do anything else except play basketball sometimes, am I neglecting a muscle I don't know about? Or is this just what happens when, analogously, you pick things up using your back instead of bending your knees? And being over 50?

I find when my low back flares up, it is usually my hamstrings that are the problem. A good stretch will normally relieve a lot of the tension & pain.

[Redbasso2]

I had a really difficult early part of 2017 with back pain. It was diagnosed as eroded disc between L5/S1. I did PT and had to raise all of my bars up about 1.5 inches...that was tough getting used to.
For me now, the biggest simple exercise that I do to help besides lot's leg stretching is when I go to bed, I lie down on my stomach and push up with my arms and do an extended "girl pushup". I arch my back and hold and keep my shoulders high up in the air for as long as I can. This greatly helps the over excess of protrusion that happens throughout the day, especially with desk/ computer work.

[justindcady]

Despite my nagging issues of late, keeping on a steady diet of the 15 minute yoga sessions included in the Sufferfest Training Center App is starting to make life a bit better.

My sessions of choice lately:
Hamstring and Calf Flexibility
Hip Openers
Back Pain Relief
Core Strengtheners

Before bed and in the morning I'll do some light hamstring work, pigeon pose, reclining hero (on your back with leg tucked under itself).

Today is noticeably better than when I previously posted (2-days ago). We'll see if the improvement keeps up. *knocks on wood*

[rst72]

The exercises here have been very helpful to me. Specific to cyclists.

https://www.velopress.com/books/tom-danielsons-core-advantage/

here are the videos to each exercise in that book:

https://www.youtube.com/playlist?list=PLUMQ5KNNAMhQ9qcEN2UvINuPTPnq620ij

After just a few days of doing several of these, I feel a marked difference already.

[zlin]

Saturday I did four hours of computer setup work for my dad where I sat in a leaning forward position that I'm not accustomed to. I've now had a pain in the lower left flank just above the gluteus maximus, what a google image search tells me is the gluteal aponeurosis, since then. Just the left side.

It was worse Saturday night, but it hasn't gone away as much as I'd like it to. It's still painful bending over to touch the floor, though Saturday night it was very painful both standing up straight from a sitting position and bending forward.

I‘ve had this before, when fixing a flat on the side of the road where I'm bending forward in a standing position for ten minutes. It's painful standing up at first, but I get on my bike and then it's gone when I get back home.

My question is: as a cyclist who doesn't do anything else except play basketball sometimes, am I neglecting a muscle I don't know about? Or is this just what happens when, analogously, you pick things up using your back instead of bending your knees? And being over 50?

Went through this last April from sitting/slouching forward at a desk all day. Go to physical therapy and do all of the exercises they suggest. It sounds like you'll learn to 'bend back' to set your discs in the normal position. For me, slouching forward in a desk, needed backwards stretching to offset. Really simple in theory but I wasn't doing it until too late. Your PT will be able to let you know for sure. You don't want to get to the point where you can't move without pain. Like others have said, do the stretches/what the dr says and you'll be all good in time but it's a slow process.

[parallelfish]

here are the videos to each exercise in that book:

https://www.youtube.com/playlist?list=PLUMQ5KNNAMhQ9qcEN2UvINuPTPnq620ij

After just a few days of doing several of these, I feel a marked difference already.

Remarkable, yes? Like you, improvement was noticable after only a few days.

Did not know the videos existed - thanks for posting!