Back Injury - Recover Advice

[Voyley]

I recently pulled my back and am hobbling around at the moment which is frustrating as I was starting to really see improvements on the bike. I have been cycling for around 2 months and built up to a 20 mile each way commute managing my first ride too and from work in one day. Then Saturday afternoon I bend over to put my shoe on and my back goes. I am 34 and have always had a slight weakness in my lower back but haven't had a pull like this before. It's clear that the miles on the bike have exposed the weakness and I would like some advice on recovering, strengthening and how long to wait before cranking the distance up again. I was really enjoying cycling and really proud of the steady progress and want to make sure I don't lose too much fitness and strength and get back to it while not risking another pull.

Any help and advice greatly appreciated.

 

[michaelcycle]

Recovery - if it is a simple soft tissue injury then a couple of weeks should be fine. Only you can really know as time goes by. Take anti inflammatory medication (like Ibuprofen) or even better see your GP.

Get a proper stretching and core strengthening program in your life - not just the vanity exercises like crunches which are by in large useless - but stuff like back extensions, side planks, lever raises etc.

You are not alone though. Lower back pain IIRC is the most common cause of absence from work and it is mostly down to poor conditioning and excess weight in my opinion.

 

[Dusty Bin]

I recently pulled my back and am hobbling around at the moment which is frustrating as I was starting to really see improvements on the bike. I have been cycling for around 2 months and built up to a 20 mile each way commute managing my first ride too and from work in one day. Then Saturday afternoon I bend over to put my shoe on and my back goes. I am 34 and have always had a slight weakness in my lower back but haven't had a pull like this before. It's clear that the miles on the bike have exposed the weakness and I would like some advice on recovering, strengthening and how long to wait before cranking the distance up again. I was really enjoying cycling and really proud of the steady progress and want to make sure I don't lose too much fitness and strength and get back to it while not risking another pull.

Any help and advice greatly appreciated.

Sounds like you haven't had a proper diagnosis yet. First thing I would do is get to your GP - you need to know a bit more about where and what the issue is before you do any more damage to it.

 

[RedRider]

Sounds like you haven't had a proper diagnosis yet. First thing I would do is get to your GP - you need to know a bit more about where and what the issue is before you do any more damage to it.

As above, and see if you can get them to refer you to physio.

 

[PK99]

Sounds like you haven't had a proper diagnosis yet. First thing I would do is get to your GP - you need to know a bit more about where and what the issue is before you do any more damage to it.

GP will have very limited knowledge or experience - they prod, it hurts, they refer

From my direct experience following a smidsy, and my wife's more recent experience following working too hard on a tough climb on the bike, get in with a specialist sports injury physio.

 

[Dusty Bin]

GP will have very limited knowledge or experience - they prod, it hurts, they refer

From my direct experience following a smidsy, and my wife's more recent experience following working too hard on a tough climb on the bike, get in with a specialist sports injury physio.

Back injury is one of the most common reasons for visiting a GP - they should be well up to speed on it. Of course they will refer you - that's a good thing.

 

[Hill Wimp]

All of the above. It's more than likely you need to strengthen your core muscles, Pilates exercising will help and you can get a DVD for that. Also it wouldn't hurt to try raising/lowering your saddle and handlebars to see if that makes a difference and if you want to spend the money i recommend a bike fit at your local LBS.

 

[DooDah]

+1 to the above, I did the same nearly 3 years ago, after suffering from a weak back. I could not work at all for 6 weeks. Due to the superb health system in France I was given 15 sessions of physio, anti-inflammatories and exercise sessions to do. I try to do the exercises when I can feel my back is tense, and I have not had a recurrence since. I am in the building trade BTW, so a constant stress on my back. Core exercises are key.

 

[Tcr4x4]

Most GPs treat back injury as they would a cold.. Tell you to rest and get over it. You might get some anti- inflamatories if you are lucky.

Took me 3 years and about 5 separate GPs to take my injury seriously. Everytime I got fobbed off with rest and drugs.
I ended up having a major spinal operation and 6 months off work.

By all means try your GP, but you my find it quicker going straight to Physio direct. They will refer you much quicker if hey feel it needs referring Higher up.

 

[Voyley]

Thanks for all you advice guys went to see the GP yesterday got some anti inflams and told to rest up, it's easing off nicely and I'm back in work tomorrow (work in an office so easier for me). Will see how I recover and will put together a programme of core stuff and may look into Pilates too. If I'm still having any trouble will go to a phisio. Not sure how long to wait till I get back on the bike but will ease myself back into things and prioritise the core work and flexibility. If I'm still getting back pain when I'm up and running on the bike will go and get a bike fit.

 

[RedRider]

Thanks for all you advice guys went to see the GP yesterday got some anti inflams and told to rest up, it's easing off nicely and I'm back in work tomorrow (work in an office so easier for me). Will see how I recover and will put together a programme of core stuff and may look into Pilates too. If I'm still having any trouble will go to a phisio. Not sure how long to wait till I get back on the bike but will ease myself back into things and prioritise the core work and flexibility. If I'm still getting back pain when I'm up and running on the bike will go and get a bike fit.

Aye, that all sounds good. Istarted getting back pain around your age and I wish I'd taken it more seriously at the time. Nine years later it's developed into sciatica. More work on core strength would have helped I think. I'd deffo recommend seeing a physio. If you pressure your GP enough you might get it on the NHS.