Sudden Lower Back Pain?

General cycling advice ( NOT technical ! )
Birdonnabike
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Re: Sudden Lower Back Pain?

Post by Birdonnabike »

So much information and advice here - thanks all. Sounds like a lot of folk have had back problems one way or another. I will work on my core whatever the doctor says it is as that can't be a bad thing!

The pain is around hip level just below the waist so I guess it's pelvic; marginally lower than I have felt the same pain in the past. As it's a recurring thing, hopefully dr will refer me for x rays and a bit of investigation. My dad had some ongoing problems with his back that, although he saw the GP, he never really got any answers for, which was why I never went to the GP before now. But if it's affecting my cycling - I'm going to sort it. :D
chocjohn9
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Re: Sudden Lower Back Pain?

Post by chocjohn9 »

As for the bike, nearly all stems have an angle in them, so make sure yours is "pointing upwards" lifting up your handle bars to the highest position. Or, even better, buy a highly angled stem thereby giving you a more up right ridding position. This will not make your bike look attractive, but under these conditions, who cares (I've got used to it and now don't notice)

I'm a trustee of a back charity and I'm telling you that backs are little understood, past the fact that we were never really meant to stand up and therefore giving / looking for advice on here or any where else on the internet will not really get you anywhere. People can have identical conditions and different reactions, in one person its agonising, in an other, they feel nothing, one persons minor issue is anothers major one. Physios tend to be great, unlike unregulated others.

If things get serious, to look at discs and the motorways of nerves around them, you will need a MRI scan. Meanwhile, I think just about everyone can agree that increasing your core stability certainly will help. If there is a hydro pool near you (there aren't many in the UK) then a dip in there will also help but be aware that exercise in one is the same as doing four times the same on dry land! Oh yes, and do keep moving.....
fastpedaller
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Re: Sudden Lower Back Pain?

Post by fastpedaller »

Heat isn't always the best (although it feels good!) Sometimes an ice pack is more beneficial than heat - or alternating from ice to heat can help. The ice tends to reduce inflamation.
Dave W
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Re: Sudden Lower Back Pain?

Post by Dave W »

Core stability? Hmmm, I can see how this works in theory but I often wonder if it's just a fashionable type of wonder cure. My first major back problem was a 'slipped disc' At the tender age of 26 I was super fit at the time with a six pack and bursting with good health - simply collapsed to the floor lowering my daughter into her cot. I've had years of problems since and seen every 'back specialist' In my area. Strangely I could always cycle to work pain free but couldn't get off the thing the other end. For me cycling can alleviate back pain but can also be the cause of it. Crouched over the bars and sprinting hard is often the cause in my case. The cure in my case is keep moving, don't sit in a chair too long, physiotherapy every six weeks and try to regain the natural curvature of the lower back. I've never been able to touch my toes and never will I'm as stiff as a board.
Regarding the original post it's possible a suspension seat post may help? We are all different and so it seems are back problems.
Doctors I've found are useless where back trouble is concerned they only prescribe something to dull the pain (never works) chiropractors tend to all use the same technique where they lay you on your side and jump on top of you, acupuncture did nothing for me, Bowen technique - a joke! Osteopath - seemed more concerned about thr size of my wallet than my back. I have exercise balls chucked in the loft. It takes time to work out what's best for you but you'll get there in the end.
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NATURAL ANKLING
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Re: Sudden Lower Back Pain?

Post by NATURAL ANKLING »

Hi,
Vet straight out of school spotted AV block on my dog, (pacemaker fitted), other vets thought wasp sting.............
Physio straight out of school spotted exactely where my weaknesses were............

1ST call GP then refer to physio, unfourtuanately NHS physio will diagnose weakness (isolate that muscle/s) but will not be very good at sports strength exercises, spotting the weakness is the first step and key to fixing, probably will need to do exercises for life or just suffer.............like me....I do the exercises everey day and should probably step them up too............

If its not sinister / bone / spinal degeneration, then probably an old injury giving weakness which will bring on "Lock up" (inability to stand even walk), hips and sacrum related, very intence pain which for me meant crawling to the toilet often :?

Get advise now an rid yourself of the recuring problem, same for me ok whilst cycling but came on after that...............
NA Thinks Just End 2 End Return + Bivvy - Some day Soon I hope
You'll Still Find Me At The Top Of A Hill
Please forgive the poor Grammar I blame it on my mobile and phat thinkers.
Dave W
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Re: Sudden Lower Back Pain?

Post by Dave W »

My theory was that whilst cycling the curvature of my back would open up the vertebrae reducing pressure on a bulging disc from the nerves. Trouble was as soon as I got off the bike it probably made things even worse as everything compresses back down again. I even tried special boots that let you hang upside down from a bar to open up my back also a thing called a backswing that inverts you. So in my experience a flat back rather than a curved one helps particularly when climbing for long distances, slightly higher bars that enable you to get comfortably on the drops when needed and try to arch your spine the opposite way whenever possible. Try self help before blowing your hard earned cash on 'experts'. My physio came free in my last job unfortunately I have to pay for her services these days. I'm convinced she's kept me going for the last eight years though.
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Audax67
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Re: Sudden Lower Back Pain?

Post by Audax67 »

Birdonnabike wrote:So much information and advice here - thanks all. Sounds like a lot of folk have had back problems one way or another. I will work on my core whatever the doctor says it is as that can't be a bad thing!

The pain is around hip level just below the waist so I guess it's pelvic; marginally lower than I have felt the same pain in the past. As it's a recurring thing, hopefully dr will refer me for x rays and a bit of investigation. My dad had some ongoing problems with his back that, although he saw the GP, he never really got any answers for, which was why I never went to the GP before now. But if it's affecting my cycling - I'm going to sort it. :D


My money's on sacroiliac. My sister did this in her teens, simply by turning round in her seat in the school library. The pain can be immense at first, and it can grumble for months.

If your bike was OK before then don't change anything. That way lies madness. I spent hundreds on position analyses and pro setups and nothing helped. At last I reset everything the way it had been before and just let time do its work. OK now.
Have we got time for another cuppa?
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BeeKeeper
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Re: Sudden Lower Back Pain?

Post by BeeKeeper »

Assuming there is no serious origin of the pain exercises and Ibuprofen will help.

Imagine ripping a spine out of someone and trying to hold it upright from the bottom. It will keep falling over. What keeps it upright in your body is the tension of the muscles either side. These are the muscles you need to strengthen.

Slipped discs are something you need to treat differently so if this is the diagnosis then follow the doctors advice.

Sorry if that is a bit garbled but essentially exercise is what you need for most back pain but there are exceptions.
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Paul Smith SRCC
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Re: Sudden Lower Back Pain?

Post by Paul Smith SRCC »

The thing you need to work out is if it's the riding position that's causing the bad back, or if you simply have a bad back that is more noticeable when you cycle, as you then know what to correct, either treatment for a bad back or amend your position; for sure potentially a combination of both.

There are some generic tips that may help, if it's the riding position as rule of thumb a shorter reach to the bars as well as a higher bar position is worth trying. Be careful not to reduce the reach by moving the saddle further forward on the saddle rails, as that can have you too far over the bottom bracket. If the reach is too long, bring the front back (shorter stem or tilt riser bars more upright-back for example) as opposed to the back forward, not only does this give you more of a neutral bikefit, conducive to 60% effort mile eating steady miles, as opposed to a faster focused over the BB bikefit, which is normally more conducive to higher efforts, time trials over shorter distances etc, it's the former neutral bikefit that is for many a set up that puts less strain on their back.

To try an explain this in a way that may make more sense, stand vertically off the bike, with feet flat on the floor gradually lean forward to a similar degree/angle that you do when cycling, you should almost be able to use your 'core' to hold your posture comfortably, this is quite like a neutral bike fit position. Now, in comparison do the same thing, but go onto your toes to tip yourself forward slightly more, you will see that it's more difficult to hold yourself stable and not just because you are on your toes, this position can for some also translate to putting more strain on their back.
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reohn2
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Re: Sudden Lower Back Pain?

Post by reohn2 »

Paul Smith.
Spot on!
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"All we are not stares back at what we are"
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samsbike
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Joined: 13 Oct 2012, 2:05pm

Re: Sudden Lower Back Pain?

Post by samsbike »

Just to add to this. I recently changed saddles and on the newer one, I seem to get back pain. However, I am wondering if this is because I sit differently on each saddle and need the newer saddle further forward. I am pushing it slightly forward to see if it helps.
Psamathe
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Re: Sudden Lower Back Pain?

Post by Psamathe »

gentlegreen wrote:... I've developed this year - sciatica - specifically piriformis syndrome - which is caused by some people - not all - having the sciatic nerve running precariously close to the afore-mentioned muscle - my own personal proof of evolution over "intelligent" design - and by all accounts something cyclists in particular are prone to.

In my case it gave me agonising pain all down my right leg when walking - for nearly six weeks - but not cycling - it was a blessed relief to get on the bike

(A bit off-topic - but I've only just seen this thread)
I suffered from this last year (though not as badly as you did). I did what so many web sites suggest - rest. And it got me nowhere. So, being fed-up I started cycling and no pain and pretty quickly it then cured itself. Of course, being anecdotal, this is of limited use, but personally it has pushed me far more to ignoring the "rest" part of what so many propose as a solution of muscle issues. I am far more inclined to push on with being active and since adopting this approach I've found a lot of those musculoskeletal issues I've suffered from seem to appear and then quickly disappear; whereas adopting the "rest" approach, I found similar problems persisted and additional ones arose ...

Of course this is my personal experience based on the issues/injuries I suffered. It does not represent advice which I am in no position to give.

Ian
Psamathe
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Re: Sudden Lower Back Pain?

Post by Psamathe »

Seagoon wrote:If you have pain on one side of your lower back this indicates that you are not sitting squarely on the saddle.This could be from a diference in leg length or much more commonly a seat height that is too high...

I've noticed that when I start to get a little tired (just a little) I have the habit of twisting my body. Head down a bit, looking to normally my left with my back slightly twisted round. Not something I do deliberately and when I notice I've done it I straighten-up.

Ian
Flinders
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Re: Sudden Lower Back Pain?

Post by Flinders »

I have found a chiropractor to be the best thing for my back. It doesn't suit everyone, and you need a recommendation to a specific one, as they vary.

My trouble came from long standing damage to the sciatic nerve *, causing direct pain and muscle spasms, compensating for which also caused a twist in my back and neck. Once major surgery sorted out the underlying cause, which was gynecological, a chiro sorted the back, neck and leg out, and so long as I see her four times a year just for 'maintenance', I have no trouble.

(*14 years' worth of failed diagnosis by GPs + refusal to refer to a specialist :evil: )
Birdonnabike
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Re: Sudden Lower Back Pain?

Post by Birdonnabike »

Dr today confirmed my own internet diagnosis :wink: It's just muscular and she said she could feel a bit of inflammation but it's nothing sinister - also advised that they used to tell people to rest up but now they recommend you rest the first day, use heat (hot water bottles - which I did), Voltarol and then just get back on with things. She said I probably got the worst of the swelling to go down pretty quickly as I did all the right things, and so it will be less likely to spasm, as it has in the past. She also said to stick with the Voltarol as it's only what she'd prescribe anyway!

Some brilliant and useful advice here. I will work on my core because I think this will recur if I don't - am also going to check the saddle is level and work from there only re-adjusting if the back pain returns. Will also be increasing the height of my handlebars, tomorrow. Have done two 14 mile rides since, with no problems.

The difference in leg length might be a factor, as well as I've sort of noticed that for myself, only recently, and not given it much thought.

Does this mean I can never ride a bike with drops, then? I was just starting to lust after one... :D
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