Start of 2 weeks holiday planned to get out on bike hey ho back not good.
Pain started last weekend when i twisted the wrong way at work which I thought was the Ciatic nerve on top of my left butt cheak but as times went on its now across the bottom of my back. Mornings are a nightmare but trying to keep moving mtfu and get on with things! Any advice on how to help recovery??

There are some exercises that definitely help hoefully its not a slipped disc (ditto here)

have a look at ‘Treat Your Own Back’ by Robin McKenzie the McKenzie exercises work for me and there are specific ones for when you have an episode with your back

I would recommend going to see a good physio as no one will be able to give you the necessary advice to fix it via the net. I suffered for years with knee and back pain and had it fixed in two sessions of massage and excercises. It was all due to tight ligaments connecting to my hips, back, legs.

It’s the best money I spent in years!

PCB

Thanks. I will look that up. Thought about a visit to gp but to be honest there’s not much he will do apart from painkillers and tell me to keep moving. Fed up and annoyed at not getting out on bike lol

+1 for the physio. I have a really good relationship with mine and they have healed, fixed and out me back to together whenever I have injured myself. I just use the gp as a route to being referred to higher nhs services if I need them now.
Physio all the way.

did mine 15 years ago twisting when chainsawing, sounds like the same area as you. I can go weeks/months and be fine and then suddenly it goes again, a dull pain and a really sudden shooting pain in certain positions. I find to keep moving about helps – sitting down in front of telly for too long or first thing in morning can be bad, like it’s seizing up so get up and get moving. I use deep heat and ibuprofen when really bad, or ice pack on it, exercise when you remember (difficult as when you feel okay you forget to etc). I also had recent chiropractor and physio visits via work health insurance which has really helped,much better than relying on pills and gels. Hopefully you’ll find a solution and get better soon

I’ll second what’s been said about going to see a Physio,however I was put onto McKenzie by the Physio as a way of managing my back so that further episodes did not occur.

As above physio, you may be able to fix within a week with the correct diagnosis. Don’t try and self diagnose, the two common minor injuries for discs are at the front or back of the disc, the exercises to solve them are 100% different depending on which side it is. Doing the wrong one can aggravate rather than improve it.

If it’s worse on a morning it could also be your sacroiliac joint, a common problem with cyclists caused by tight quads and hamstrings pulling the pelvis out of alignment. Falling onto the hip will also cause sacroiliac problems, very common amongst goalkeepers. As others have said, you really need a proper diagnosis from a physio or sport therapist.

I suffered badly from this last year, could barely walk for a couple of days. GP originally thought I had a cracked pelvis (I fall off a lot) but x ray ruled it out. A sport therapist was able to diagnose the sacroiliac problem.

Now on a daily stretching and core exercise regime, so far no re-occurrence.

Mqnaged to get appointment with my GP later today so might get refered to physio if not i will go down the fhiropracter route.
Thanks for all the advice fellas

Falling onto the hip will also cause sacroiliac problems

Hang on. I had a bad fall two years ago -landed on my hip on rocks. I remember at the time thinking why didn’t it break my hip (whole leg when black and green) but on the same side I did do my rotor cuff.

That side (hip) aches sometimes- Osteopath told me it was because the muscles around that side are really tight (releaved this but it took him all his strength).

wonder if I need to look further into this- re-visit plus start doing stretching properly.

If anybody gives you advice on back pain without a thorough investigation it’s a sure sign they know nothing.

My experience of physios that they are not equal.

The NHS ones I have been referred to seemed to know very little about cycling related niggles.

Hence why I paid to see a sports physio privately. Only cost me £40 a session.

Dead bugs and floor bridges helped me massively.

@brickwater a good physio will be more way than suggest some painkillers. I hurt my back playing tennis 20 years ago, similar twisting injury, gives me trouble off and on. I got some excersizes which when I do them regularly keep the problem away but I get lazy and problem returns. The back has lots of big muscles which can lock after damage and take a while to restore.

Stretching is your friend. Took me a while to work out which stretches worked the right muscles. Also noticed if I stretched my groin area and ‘striding’ muscles by back is better. A specialist physio/chiro/oesteo can advise.

f anybody gives you advice on back pain without a thorough investigation it’s a sure sign they know nothing.

Hey back off. I’m a Google expert with many many years of Google expertise.

Physio is the best idea to get good advice and get it fixed. Pilates is a really good way of keeping you back and core strong. Been doing it for 12 months and I feel I walk around taller, haven’t had any back issues riding and can feel myself using different muscles now when I lift anything. A lot more abdominal and less back.

Well I’m on the mend eventually! Taken a few week but fingers crossed I’m sorted now.
Turns out it was a problem with a nerve in lower area of my back, the pain travelled down into top of thigh at the front.
I’ve been off work and prescribed loads of pain killers anti inflammatory tabs the lot. They made me feel a bit groggy but seemed to do the trick. I’m struggling to sleep but that’s maybe due to the lazy month I’ve had.
Physio found a lot of muscles on left hand side of back and thigh muscles were knotted together a bit so I’m booked in for a few visits to sort that out.
Thanks for all your help on this

I was about to post that your experience sounded exactly like mine when I popped my sacroiliac joint. I got it manupulated and walked out of the physio’s room pain free, the nearest thing to a miracle that a rational person can experience.

BigJohn – Member
If anybody gives you advice on back pain without a thorough investigation it’s a sure sign they know nothing.

+1000

You need to find the source of the problem and potentially invest in fixing it. My missus is doing targeted pilates to work on the things that are wrong, it took a long time to get through the symptoms to get to the actual cause. Once she got there she started working on fixing it as best she could. That has taken time and requires a reasonable amount of ongoing work to keep it right. It’s worth it.

If you can go swimming you might find it helps, crawl particularly seems to help when my back starts to complain… I think the alternate reaching forward motion gently stretches the back and loosens up any tight muscles.

GP for pain relief and Physio.