Lower Back Pain

[Mo1959]

Just wondered if there is anyone on here who suffers and has found anything that helps. I have always had a bit of a weak lower back that gives me pain off and on and it is causing me problems on the bike now that I am trying to increase my mileage a bit.

Usually fine until about 25 miles then it starts to niggle and gradually gets worse until it really hampers my effort to push the pedals. Eventually sort of feels like spasms if I keep going.

I can't afford physio/osteopath/chiropractors so I am wondering if anyone has had any success with specific exercises or maybe one of these balance balls and pilates type exercises?

 

[ushills]

Fractured by spine after falling down the stairs and had really bad back pain for years, physio diagnosed chronic back pain and recommended a TENS machine to stop the pain/spasm cycle. The TENS machine was the only thing that works but initially had to use it for 10 minutes every hour, just wore it all day at work.

A proper machine from a physio supplier is necessary and a book on how to use it.

I occasionally get back pain still and have used the TENS machine when I can't get rid of it.

The other exercise that really help with lower back pain is really slow waiters bows, slowly and controlled do a waiters bow at the waist and return to upright, repeat often. It strengthens the core without aggravating.

PM me if you want more details of a decent machine and book.

 

[e-rider]

I have it on and off. I paid a fortune to see an osteopath and for my money they kindly made my problem 10 times worse!

I find that if it's really bad, then not cycling much is the answer - however when it's feeling 'better' the more cycling I do the better. I find that it's not a good idea to continue 'too long' once it starts hurting; just enough to make strength gains but not so much to really stir up problems again.

 

[T.M.H.N.E.T]

It can be caused by tight hamstrings and incorrect posture (ie:desk workers) so if you know your bike fit is where it needs to be you'd need to rule things out.


View: http://youtu.be/Bmwc98hCbho


View: http://youtu.be/bUmyZxdVyR4


View: http://youtu.be/z_QijtYC8bw


Stretches should be done warmed up. Usual preference is after a ride - get as low as possible (floor)


View: http://youtu.be/vwToKziL5A4


View: http://www.youtube.com/watch?v=gbi3M6g3w7o&feature=share&list=UUkWsOEwAdmt9WBNr6O523ow

http://youtu.be/Ztsu-z7LkvQ
http://youtu.be/JbpkAOxro5Q
http://youtu.be/HfKWmN1JMnc

 

[Sara_H]

Mo, I had a herniated disc which cause me lots of pain for about three years. When I eventually got to see a physio they started me on Pilates.
I bought a DVD from amazon entitled - pilates for back and posture, and it cured my problems.Its a very gentle and easy routine that you build up at your own pace.
I heartily recomend it to everyone.
This is the one I've got.
http://www.amazon.co.uk/gp/offer-li...6&sr=1-4&keywords=pilates+back&condition=used

 

[Mo1959]

Thanks for all the replies folks. Gives me a few things to try.

 

[Sara_H]

Thanks for all the replies folks. Gives me a few things to try.

Definitel try the pilates, you wont see immediate effects, it builds up over time. I don't really do the exersizes anymore, but can still feel the benefits of the changes it made to my posture and how I use my core muscles.

 

[ColinJ]

Mo - it sounds like you suffer from the same problems that I do when I attempt more than I am fit enough to cope with.

My back used to start playing up after 40 or 50 hilly miles and would become a serious problem an hour or two after that.

I found that losing a lot of weight and just riding my bike a lot eventually made me strong enough to cope with hilly rides of 125+ miles but I think I could have got to that situation a lot quicker by doing the kind of stretches and core strength exercises depicted above.

I lost all my fitness last year and my back was one of the casualties so I will be using those techniques myself as I try to get fit again.

Oh - make sure that your bike fits you and is set up properly. It is easy to cause back problems by getting that wrong.

 

[Andrew_Culture]

I borked my lower back falling out of a fast moving car and had terrible pain when I first started putting in serious miles on my bike. I found that the more I cycle the better my back gets. For me cycling appears to be the perfect palliative for my bad back, well cycling and my chiropractor!

 

[pubrunner]

I've had quite a few lower back problems over the years; I used to go to a nearby Physio who would sort things out.

I noticed that the Physio had a wooden backstretcher . . . . . . . so I bought one for myself . . . about £20 on Ebay.

I purchased something like this . . .

http://www.redsave.com/products/magnetic-wooden-back-stretcher

The physio has now retired and since then, I've just used the backstretcher. I can only say, that for me, it certainly works . . . I only wish that I'd bought one years ago.

 

[Andrew_Culture]

I've had quite a few lower back problems over the years; I used to go to a nearby Physio who would sort things out.

I noticed that the Physio had a wooden backstretcher . . . . . . . so I bought one for myself . . . about £20 on Ebay.

The physio has now retired and since then, I've just used the backstretcher. I can only say, that for me, it certainly works . . . I only wish that I'd bought one years ago.

Careful though, I laid on one of those for a few minutes once and could barely walk the next day!

 

[pubrunner]

Careful though, I laid on one of those for a few minutes once and could barely walk the next day!

I had a bad back just yesterday morning; I lay on mine for about 5 minutes and felt much better. Users need to ensure that the head & neck is supported - or it will be uncomfortable.

I can honestly say, it is the best bit of kit that I've bought in years.

 

[Andrew_Culture]

I had a bad back just yesterday morning; I lay on mine for about 5 minutes and felt much better. Users need to ensure that the head & neck is supported - or it will be uncomfortable.

I can honestly say, it is the best bit of kit that I've bought in years.

There's the difference, you appear to have done some research

 

[montage]

A couple of weeks off the bike and my back aches from riding. After a few rides it is fine. I think it is mainly a case of conditioning, back strengthening exercises and stretches can't be a bad thing though

 

[SatNavSaysStraightOn]

Try a local college/school for pilates if you don't have the motivation to DIY... I pay £40 a term for 10 * 1hr classes and cycle there. I find I am much more likely to do it when I have to leave the house to do it, if that makes sense.