Hi all,

For quite a few years I have had lower back problems. It started from a football incident about 10 years ago. From time to time it flares up and at the weekend in Scotland, I pulled it again on the first day of 3 days biking. It was suggested from my GP back at the beginning that I may have hurt the sciatic nerve. The lower back muscles were very weak as I was trying to compensate for the pain. I went through physio a couple of years back when it got hurt again, and it has raised it’s head once more. I’m due another doctors appointment this Wednesday.

I have thought about starting Pilates at home to help with my core and lower back strength. Does anyone have any advice on this?

Strangely, this time around the pain was uncomfortable when I was climbing and leaning back off the bike, whereas in the past I have been able to keep cycling without many problems (it would usually hurt after for a day or two). This became a huge issue last week in Scotland. Only managed 4 runs on the uplift day at Inners and then had to call it a day after one short loop around Glentress.

Cheers

Col

IME Pilates or yoga (which I do) is very beneficial to core strength. I would recommend getting some proper instruction though especially as you have an existing injury. After a few months of doing a (for example) weekly class & following up the exercises at home on your own you’ll notice a massive difference.

I have found moderate, proper weight training to be even better but doing it properly is 10x as important which will take a fairly large time/effort commitment and probably cost a lot more.

btw the lower back is part of the core, most people just think in terms of abs but they’re two (equally important) sides of the same coin.

Get down the physio. You need an accurate diagnosis of the cause of the problem, and an exercise programme to fix it. I have the number of the guy who sorted me out a few years ago, he’s based in Manchester city centre if you’re interested. Be prepared for lots of work though, it took me about 6 months of nightly core strength work and stretching to get back to normal.

EDIT: Also if the pain is bad/unbearable ask the doc about diclofenac. I went from crawling around the house in agony to walking around freely in 72 hours thanks to that stuff (not a replacement for the exercises though).

I’ve been suffering with lower back pain since January after a crash. It causes problems leaning forwards or lifting anything in front of me. My physiotherapist recommended planking exercises to help re strengthen my back and it’s helped quite a lot. It took about 3 weeks to make a noticeable improvement but now it’s part of my exercise routine.

I manage my lower back pain with core strength exercises ( gym ) foam roller and yoga type stretches at home, also found that tight hamstrings were also contributing, the small massage ball seems to work best for targeting this area.

Thanks for the replies. I have free weights at home which I would like to use more. I’d be pretty confident of learning pilates on my own, but I guess being cautious as I have an existing injury is wise. As I sit here it is fine, fine when I walk. Only when I bend right forward or twist a certain why is it uncomfortable. But then if I ignore it, it will be aggravated again.

I’d echo what the others have said really, technique is really key with things like Pilates, yoga and weights. Backs are a one off deal, you don’t look after it you can’t just replace it. So worth some investment in decent teaching IMO.

Hi St Colin,

You have my full sympathies as I suffered with slipped discs for a number of years causing pain to run across my back and down to my toes.

The only way that I was able to get any relief from the pain was from going to regular sessions with an Osteopath, twice weekly at first but reduced down to every 2 weeks after a short time. He also gave me a lot of exercises that I had to do daily, but I had to them properly and he would constantly check I was doing them properly.

After I damaged my back again I went to the doctor and insisted that I get the surgery to sort out the disc problems and this has sorted out the problem 95% and I’m now not too limited by movement. The surgery wasn’t nearly as bad as I was expecting after the horror stories I read. The Surgery was a big move to take but it was the Osteopath that got me moving again in the first place.

I recommend going to pilates classes but suggest you go and get instruction at first so you know you are doing the movements properly otherwise you might not get the benefit from them or might even do more damage than good.

I hope that helps and I can say that it will get better.

I find this routine both enormously helpful and strangely compelling to watch regularly (just to confirm correct technique, you understand):

http://www.pinkbike.com/news/short-yoga-routine-lower-back-pain-2015.html

If you have an iOS device (or lucky enough to have the new Apple TV, which can run the app directly without having to stream from another device) I would strongly recommend the Yoga Studio app. There are a set of specific back exercises, amongst others (incl balance & strength exercises). Costs abourt £3 and consists of many 15, 30 or 60 minute sessions guided by a sort of video animation of what you should be doing. For some bizarre reason, seems only on iOS when I last looked, no idea why because it’s really good and should be available on Android too. Recommended to me by a sports physio and I can’t speak highly enough of it.

So, I attended my first physio session 2 weeks ago. Was given some stretches and as I thought, the spasms are my back trying to protect itself from my very very weak back muscles. He was almost shocked how much muscle I didn’t have there. Whilst he checked me out he did some work on my side, which has now flared up. There wasn’t an issue there other than it feeling tender at the time.

I’ve been doing my exercises twice a day, and have added in a few pilates based ones. All seems good so far. But, every other day I’m getting the back spasms. Still agonising to put it mildly. They told me to exercise, but I’m frightened to do anything.

It’s been nearly 6 weeks now and I’m really starting to get annoyed about the lack of progress. Some people are telling me that the NHS is a waste of time and that I should go to a proper sports physio.

Thoughts?

Can’t comment on nhs vs private. The main benefit of private is you can choose someone with a particular specialism. In my case the guy I went and saw was a specialist in sports related musculo-skeletal conditions with a particular interest in posture.

It takes a while and isn’t an exact science. When I knackered my back it took about 10 weeks and 5 visits to the physio before we’d settled on an effective exercise/stretching regime. Try to keep on with doing normal things. If my back ever flares up these days I just keep going out on my bike and crank up the exercises and it usually resolves itself.

I can live with the general pain and it feeling uncomfortable. But the searing pain I get when it spasms is horrific.

I’m doing the exercises twice a day, but do you think I should be doing them more often?

I’m currently undergoing the ‘Back to Fitness’ programme at HRI. Cut a long story short I’ve suffered with lower back pain for years. Had a car accident in June that aggravated it after a few years of being symptom-free.
I have a pal who is a pro-athlete (Ironman) and he recommended Coach House Physiotherapy in Leeds. They were superb, they should be they treat the Brownlees etc. Incredible attention told detail etc.

But they’re also £59 an hour!

I saw my GP and got an NHS referral. It took some time but I saw someone who had the benefit of a letter from the people at Coach House. That meant we kind of knew where we were going at the start of treatment.
Would she have adopted as detailed an approach without it? I don’t know.

But what I do know is that they were incredibly professional, friendly and offered appointments at 7.20am so I could go before work. They also suggested the same exercises and stretches that the private clinic had given me.

They’re trying to encourage people to exercise more etc and effectively treat themselves hence the referral to the class at the hospital. I can see why that makes sense as loads seem to go to physio once a week but not keep up with what they’re shown to do (that was me the first time my back went in ’09 if I’m being honest). Classes put a bit more pressure on I suspect as they can see what you’re doing. Or something like that.

I got an MRI through the NHS (there was some impact on reflex that can mean nerve damage hence my getting one I’m told, thankfully none but it got me the scan). L5 prolapse.

As all have said, yoga/core/pilates exercises are the key. I wouldn’t use an app or the internet as bad form can be worse than nothing. There are a number of exercises where it’s very easy to use the wrong the muscles. Some of the bridges and extensions can lead to you using the very back muscles that are being overworked.

I’m on the mend and feel like I’ll get over it. The pain at the start was like nothing I’ve experienced before. Been off the bike a lot which has been a git but worth sorting it before I start back going out regularly.

In answer to your question, NHS takes time but isn’t a waste of time.

I’m doing the exercises twice a day, but do you think I should be doing them more often?

Did your physio tell you how often to do them? If so follow his/her advice to the letter. If not it may be time for a new physio. With me I was told which exercises I could do as many as I could, and which I should only do twice a day etc..

As for the pain if it’s the same pain as your physio is aware of then I would probably try to keep up with the program, if it’s something completely new then I’d be arranging a new appointment and stopping the exercises. Obviously this is where a private physio has benefits as you can book appointments as and when required rather than having to wait like you do with the NHS.

The only way that I was able to get any relief from the pain was from going to regular sessions with an Osteopath,

What he said, or physio etc. Don’t pretend you know how to self-treat, although yoga and pilates is all good.

I speak from experience. 10 years of rugby and 15 years of cycling has given me all kinds of niggles in my back, including lower back pain. I finally 2 weeks ago resorted to seeing physio over a spasming rhomboid (shoulder) which was very painful.

He’s found issues all over my back, and a few days after the first treatment I felt completely better in a way I can’t describe. Just had the second today and although I’m sore and will be tomorrow as well, I’m sure its going to pay massive dividends.

As a long-term lower back pain sufferer, I have experience of both NHS and private physios.

My experience is that, while ALL my physios have been excellent listeners, and have helped me understand what is going on with my back, it was the private physio who was able to be more assertive and intervention-based at the same time as advising me.

It was a sports physio I went to; indeed it was a guy who did work for the Welsh National Rugby team. Whatever the case, he was absolutely superb, and gave me hope when I thought I was going to know nothing but pain and discomfort for the rest of my life.

Most importantly, though, is that I listened to him. What he advised in terms of exercise, I did; and what he told me in terms of pain medication, I obeyed.

Although I paid something like £40/hour, it was worth every penny.

I see a lot of references to yoga and pilates. Peope usually choose the one they’re good at and this can lead to an increase in pain. So, if you’re tight and your movement is rubbish try yoga, and if you’re weak try pilates. If it seems easy, try the other.

Most importantly, though, is that I listened to him. What he advised in terms of exercise, I did; and what he told me in terms of pain medication, I obeyed.

That’s the bit that makes the difference.

If you’re biking a lot then I’d suggest stretching your hamstrings and thighs twice/three times a day. Cycling causes your hamstrings to tighten (according to the oesteopath I’ve had treatment from). This in turn causes your butt and lower back muscles to tighten.

You (probably) cannot do yourself stretching your hamstrings and thighs. And you might find it helps.

nhs vs private

NHS diagnosed mine as tight hammies & hip flexors. 3 months work & little improvement to pain (despite noticeably improved flexibility). I was really quite despondent by this point & ready to accept a life of constant pain.

Sports physio (keen cyclist) diagnosed facet joint arthritis & was I relatively pain-free & able to get back to deadlifts & squats in the gym within 6 weeks. Cycling over 2 hours still results in pain, but not as severe. Prescribed improved core strength, but targeting a very specific muscle group first rather than just firing out planks & crunches.
He also performed accupuncture which gave significant results.

Edit – should also point out that before this I also attended Chiro & Osteo to little success either. Persevere OP; someone will have the answer!

Sports physio (keen cyclist) diagnosed facet joint arthritis

Hahahahh – that’s pie in the sky for start.

As was proven by this:

He also performed accupuncture which gave significant results.

I heard that snake oil not only treated everything under the sun, but it gave people x-ray eyes.

Road CC Article

as a sufferer the best for me is accupuncture, went to physio for ages, no joy, diclofenac was pissing against the wind, in desperation did accupuncture, sorted after 3 sessions, now go straight in for a top up whenever if flairs up and always had good results…worth considering.

I’ve had a lot of lower back pain over the last few years and type this whilst lying on the floor as a sofa is nightmare for lower backs! I have a prolapsed disc, but not bad enough for an operation. Physio has been vital for me – only only to teach you proper exercise, but also massage etc. I go private when I need it (now only occasional). Other critical factors has been changed of work practice (standing desks) and not just cycling, but lots of other exercises including at home pilates. You look like you are thinking along the right lines, but go and see a decent relevant physio if you can.