I've figured out that the root cause of a lot of my tedious little aches and pains (and subsequent forum posts...) is a habit of over-reaching, e.g. trying to train too hard too soon, trying to increase distances to soon, etc. etc.
This all finally resulted in a painful disc herniation and debilitating sciatica, all resolved with a micro-discectomy early December.
Since then I've tried to be extremely patient with rehab, not trying anything too difficult too soon, lots of consultation with physio.
However I've still ended up over-shooting and aggravating things again, and that's when I think I'm taking it easy! Happily easy-easy road riding (think, never leaving 34t ring) seems OK, but riding my new gravel bike is right out, as it's basically a CX race bike in disguise and seems impossible to 'take it easy on'. It seems any gym exercises are also right out, and even the simplest of core work currently seems off the menu. All I'm allowed to do are mobility and breathing exercises to relax trigger happy lower back and pelvic muscles...
So who else has come out of surgery, and how long before you were safely able to resume training etc?
I had the same operation at the end of 2014 (November sometime). I took it really easy initially, just going for walks and gradually increasing the distance each day. I had 2.5 weeks off work and then started back on slightly reduced hours (I was desk based, so avoided a lot of sitting when possible, and work got me a standing desk so I could vary my working position).
I play touch rugby, which has a lot of bending, sprinting, etc involved, and went back to training at the beginning of March. Took it easy the first few weeks, just getting into things gently and was really cautious as I would occasionally get twinges from my back. They kept happening, and I was getting pretty frustrated, but I knew that everything should have healed ok by then. I eventually just bit the bullet and took a full part in training and my back felt much better the next day. I think a lot of the twinges I was getting were related to the muscles in the back which hadn’t been used for ages, and once I got them moving again it was all fine.
Since then I’ve had no other issues. I’ve played touch rugby in the European Championships, done a reasonable amount of cycling (LeJog over 9 days last August) and have also got back into running recently, which seems to be ok as well.
Appreciate everyone is different but hopefully that gives some encouragement!
That sounds reasonably familiar, I've done as long as 2 hours on the bike recently and felt fine and my physio seems keen for me to resume my usual activities including cycling.
I think the problem is that as soon as I'm feeling good I start doing more strengthening work which then causes everything to tense up again...
Maybe just need to abandon CX ambitions for this season, will remove pressure to get stronger for interval sessions etc.
I’ve not had a discectomy although it was mooted at one point when I was having issues with L5/S1 bulge. Had a lot of injections, which were horrible, and physio. Also had L1 and L3 broken for me by a car driver not looking 3 years back. The pain gets less. I did ride cross(I’ll not call it racing) 6 months after the double fractures but was taking it steady.
I stopped competing in TTs as the 90’ bend and stretch did not do me any favours.
Stress and worry cause muscle tension issues and pain. Which is an ongoing as I have ptsd so the mental side of the injury is just as crap.
Anyway TL:DR it will get better, listen to your physio and work on building your core strength. Don’t underestimate the mental benefits of just going for a ride. Far better than fretting about should you or not.
If you are recovering then you obviously didn't have it done at Derriford in Plymouth.
Bastards carved up my daughter and ruined her teaching career.
Not that I am bitter.
Hope it works out for you.
I had a laminectomy (I think it was called) in the late 80’s- bulging discs, ruptured discs and escaped fluid. I’d been on traction for several weeks and then after a scan told I’d got to have an operation with a 25% chance of walking again! I was out of bed next day, followed physio advice and was back at work after six months and continued my career as a Firefighter for 32 years.I’m also still a keen mountain biker/road/shopping cyclist at almost 60. However, stress, I now realise plays a huge effect as muscles tense and scar tissue (not keyhole back then) spasms. My advice is keep calm, try and keep your core strength up and try not to worry. Keep checking your posture, cycling does correct this for me!
Good luck
Thanks guys. I think the idea of not fretting and just getting on with it is a good one, there's definitely a mental aspect I struggle with e.g. overthinking and dwelling on injuries!
Stress and anxiety are difficult to avoid at the moment but it will be a good learning exercise.
This would all be so much easier if I could just start taking ibuprofen again but not taking any chances with Covid!