Lower Back / Glutes

[simonB2014]

So,
About a year ago I decided to give cycling a go, and within a month pulled something in my back, hobbled home and ended up in A&E on morphine for the day.

9 months later I just about feel brave enough to get back out there and give it another go.
So yesterday I cycled out to a local quarry for a play on the dirt tracks there, just to get back into the feel of the saddle again.It was maybe 5km road, 5km dirt track.

Mostly ok, but I did 'feel' my back send out loud warnings.
It's when I stand to push up the hills, the whole band of muscle at top of glutes/lower back become solid and start to 'grrrrrr'.
This time I eased off and stopped to take a break, there is no way I want to break something there again.

Now I am at a loss as to how to get past this.
Is it a stretching issue, or a strength issue, or bike setup or technique/posture ?

For now I'm going to try yet more stretches, and some flatter routes even if that does mean some not so pleasant roads. I am just hoping that building up slowly will get me there in the end.

Any tips, advice .... absolutely welcome !

Many Thanks

 

[Citius]

What was the diagnosis from A&E when you went? They wouldn't have just said 'a pulled back'.

Whatever you have going on sounds very fragile and not in any way ready to be exercised again. Go get it looked at properly.

 

[simonB2014]

A&E did not give a specific diagnosis that I can remember, just 'damaged back, we'll give you some Morphine and see if that helps relieve'.
Either they or my GP then sent me for some physio appointments who gave me some exercises which helped get my mobility back, but no, no specific diagnosis.

TBH, I have few complaints about the NHS, and many praises ... but they are there for critical stuff, and not really geared to Sporting Injuries from what I can see
(and I'm not demanding that they should be.)

I did look at going private, but the Chiro I saw seemed pretty intent on signing me up for lifelong repair sessions, rather than a solution or explanation.
As I had got my mobility back, I did give up on seeking further help, until yesterday.
I run 20km a week over 3 runs, swim 3 times a week and usually get a game of squash/badminton in too.
It's just the cycling that messes everything up !

 

[cyberknight]

Sounds to me like a weak core /tight hamstrings and tight hip flexors , do you do any core work / stretching ?


Have you considered a bike fit , a reputable one should be able to spot any muscle imbalances / problems .
Have a look at cadence sport in Barton under needwood
http://www.cadencesport.co.uk/
Last time i looked it was the best part of £200 but it might be worth contacting them to see if they can help ?

 

[Citius]

I did look at going private, but the Chiro I saw seemed pretty intent on signing me up for lifelong repair sessions, rather than a solution or explanation.

TBH a chiropractor would be about as much use as a fortune teller. Get an appointment with an osteopath in the meantime. I wouldn't risk stretching or exercising anything, or getting anything 'fitted' until you know what the issue is.

 

[vickster]

See a private sports physio who knows about backs and cycling. About £50 a session. Should tell you what's out of kilter and more importantly show you how to address

 

[FoldingBikeLove]

TBH a chiropractor would be about as much use as a fortune teller. Get an appointment with an osteopath in the meantime. I wouldn't risk stretching or exercising anything, or getting anything 'fitted' until you know what the issue is.

I agree with this too. It's better to figure out the issue before risking it again.

 

[jazzkat]

See a private sports physio who knows about backs and cycling. About £50 a session. Should tell you what's out of kilter and more importantly show you how to address

A very big +1 to this!

 

[jefmcg]

A very big +1 to this!

Yup, from me too.

Osteopaths are also witch doctors, despite what NICE says. Stick to physios.

 

[simonB2014]

Thanks for all the comments.
I think first up, after what has been said, I am going to take this bit more seriously that just hoping I'll work through it.

Ok, so I'm now confused over Chiro, Osteo, Sports Therapists, Physiotherapists.

Physio:
My only experience is through the NHS, At my appointments, the entire focus was on stretch/strength techniques, educating me to treat myself at home.

Sports Therapist:
I visited one once, and like the many web pages out there ... everything revolves around massage.
In contrast to my Physio experience, very little attention to 'take home' activities.
I guess this could be basically down to the fact that they don't get paid for stuff you do yourself at home !?

Chiro:
Well the one I visited was more interested in signing me up for a block of 10 or 20 bookings at a 'discount' rate .... which did not bode well for my chances of a quick recovery.

Osteo :
I've no experience.


So what is the right approach ?
Stretch/Strength excercises ? Massage ? Or some black art of bone crunching ?
It kind of annoys me that each type of practitioner seems to think that his/her technique will cure all ills.

 

[vickster]

I have had LOTS of physio over the years being an orthopaedic mess (knees, shins, elbow, hand, back), and for me, the best ones are those who diagnose the issue thoroughly, look at everything that might be causing pain etc
and then combine massage, ultrasound, acupuncture (although this doesn't seem to work for me really, I always think it's worth a go having no issue with needles) with a tailored programme of exercises to be done at home. No practitioner can heal you in a 30 minute appointment, you need to do all the tedious exercises at home for weeks if not months (or indeed ongoing) and you need a professional to show you how to do them properly and make sure you can

I've not seen chiros or osteopaths, I prefer the physio route as recommended by the GP and specialists I've seen (having private healthcare does of course facilitate the process somewhat)

I'm told pilates is very useful for bad posture and the knock on effect on neck and back and core...I am yet to make it to a pilates class, I really must

However, the first thing you need to know is what is actually wrong with your back - muscular, bone, malalignment, poor posture etc. You also need to know what it is you want to achieve from the treatment, cycling, other sport, just being able to get through a day at work as that should influence who you see. I'm now seeing a physio whose sole focus really is cycling and treating the bits of me that affect cycling. She's not specifically interested in the fact I can't kneel, or sit comfortably at a desk (although I get the same pain cycling), all of the exercises are to help me on the bike, core, posture, loading knees while pedalling etc

The need for morphine is pretty extreme for back pain (I've had it, ended up needing surgery for a slipped disc and now have a 6 inch scar), what did you do? Sounds like muscle spasm, but you need to know what triggers and how to stop

 

[ayceejay]

It seems to me that riding a mountain bike over rough terrain would be harder on the body than riding on the road and if you factor in a poor posture and/or position you will get a recipe for injury.This http://www.leelikesbikes.com/bike-setup-my-lower-back-hurts-when-i-ride.html explains it a bit (with pictures)

 

[velovoice]

See a private sports physio who knows about backs and cycling. About £50 a session. Should tell you what's out of kilter and more importantly show you how to address

+1 from me too.

I'd look for a physio OR sports therapist who specialises in corrective exercise.
Not sure how helpful this is, but here's the "our approach" page of the guy I see once or twice a year. Emphasis is on correct understanding of your biomechanical function and self help - i.e. exercises you do at home to address imbalances. Until all the muscles that need to be coordinated for any particular movement are of proportionate/comparable strength, stretching may be doing more harm than good.

Googling "corrective exercise Stoke on Trent" turns up lots of references to Suzanne McCollum BSc. She may be affiliated with a Pilates studio but also does home/work visits. Looks like she specialises in low back pain.

Good luck!

 

[doog]

Sounds like you might have popped a disc ....

See if you can get an MRI privately if your GP wont entertain a referral....(£200 a go in some places)...get a proper diagnosis and work from there. Dont spend on chiro's / physios etc until you know what the issue is. My first L5/S1 herniation had identical symptoms.

 

[Fab Foodie]

Mmm, I get these twinges and it's due in my cases to 2 things, pushing too big a gear up hills and preferring to sit back on the saddle. So .... Try spinning a lower gear and maybe look at your position on the bike, maybe you need to sit higher and more forward.