- This topic has 48 replies, 38 voices, and was last updated 2 years ago by Kojaklollipop.
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Bad back, declining fitness, tell me it’s not all over
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KojaklollipopFree Member
So far this year I’ve ridden a bike once! And it’s making me a right miserable sod!
I’m 54, this time a year ago I was doing maybe 15 to 20 mile rides nearly every evening, as well as working during the day. Then I get a back spasm just sitting on the beach, this puts me out of action for a few weeks but I’m back out on the bike quite soon. Then around xmas time I have another spasm pulling some shoes on, Dr’s put me on some strong pain killers which caused constipation that leads to a double back spasm and I’ve felt like a cripple since. This time it’s taking months to sort it’s self out. Dr’s thought it might be ankylosing spondylitis, but blood tests came up ok. Dr want me to have an xray, hospital refused. Dr wanted an MRI, hospital refused. I’ve put on weight, lost motivation, that one bike ride I did wiped me out. If I do anything like I used to like gardening, mowing the lawn, diy etc. it wipes me out for a day. I end up aching all over and with back pain. I had some physio through the Dr’s but it’s the same as I’ve had before. The thing that annoys me is that no one has actually looked at or even touched my back. I know there will be people that will be worse off than this, but I’ve gone from fit, active and healthy to zero.
I just hope I can get back out on a bike. It’s frustrating looking at nice bikes and kit just sitting there unused. I so miss that feeling of pedalling hard bombing along a trail on a sunny day with the wind in my face, totally out of breath but feeling fantastic! I’ve hardly looked at this place either. If you can, go and ride your bike more. I still feel like I’ve not ridden my bike enough, please tell me I can still get out there, I can get the health, fitness and enthusiasm back.
zippykonaFull MemberSame boat as you.
See a physio and learn some stretches.
The days you can ride, you really appreciate.NewRetroTomFull MemberCan you ask the doc if they can prescribe you some physio? Sounds crazy that no-one has even touched your back.
Fresh Goods Friday 696: The Middling Edition
Latest Singletrack VideosFresh Goods Friday 696: The Middlin...13thfloormonkFull MemberProbably not all over, I’ve been through cycles of back pain on and off (38 now) and have always come back stronger.
Latest bout has been most frustrating because it has seemed most inexplicable and most resistant to stretching and physio.
My only theory is stress, it’s a well documented cause of back pain and makes more sense than any other explanation, I had been blaming it on a duff saddle!
How are your stress levels?
NorthwindFull MemberI started riding again because it was all over! Broke my hip, couldn’t get back from it, couldn’t run for a bus, I’d stuck with the physio etc and it got me moving but for whatever reason it couldn’t get me working properly, I was starting to get resigned to the idea of being basically gimped in my 30s. And absolutely miserable with it, in hindsight. I’d stopped riding a few years before and maybe wouldn’t have ever got on a bike again if it weren’t for all.
MoreCashThanDashFull MemberHave had back problems on and off for 31 years now.
Get a diagnosis from a recommended physio, and do the exercises they recommend for you. Exactly as they say, exactly when they say.
Then look at yoga, pilates or similar to improve your core and flexibility.
Stop doing any of the above and it will come back.
n0b0dy0ftheg0atFree MemberIn summer 2008, I completely wrecked my lower back, thanks to carrying white goods and furniture up and down stairs in my old job. I was incapable of regularly commuting by bike ~10 miles a day total for several years, due to sciatica.
I was heavily dependent on Homedics shiatsu massagers at home for ~9 years, not to mention Dichlophenac for ~18 months iirc.
But I think a combination of losing ~20Kg, beginning to cycle for fitness and beginning to do some semi regular core exercises like The Plank made a dramatic change to my back issues in 2017.
There have been fitness challenges since getting Covid ~14 months ago, but generally, I usually manage at least 5 hours a week cycling. I’m currently 14 hours behind my random goal of 365 hours in the saddle for 2021. The massager maybe gets used ~10 times a year now, could easily do that in a day beforehand.
porter_jamieFull MemberI paid to have an mri privately. It wasn’t cheap but it was less than replacing the transmission on the aeris.
martymacFull MemberI’ve had back problems most of my life since i was knocked down by a car aged 9.
If I’m careful with it, it’s fine.
But if I don’t constantly pay attention to it, I’ll be virtually crippled within half an hour.
For me, constantly paying attention to posture, seating position, avoiding walking or standing for too long, will keep it at bay.
I also find a memory foam mattress essential, despite the ridiculous heat on one in the summer. Weirdly, although i studiously avoid walking/standing for more than half an hour, i can ride a bike no bother. Although, I have the bars a lot higher than when i was younger (I’m 52).
It’s mostly lower back for me, but not exclusively. Spasm usually takes a couple of days on brufen before it starts to subside.
If you have a day when you can get out, do it.stevegoFree MemberI’ve ankylosing spondylitis, have know wince my mid 20’s. SR Ketoprofen every night lets me sleep and exercise. Before that I spent a lot of time dealing with back and hip pain (knitting needle in the joint type of pain). cycling and staying fit definitely helps. If I don’t exercise it plays up a lot more.
tjagainFull MemberMoreCashThanDash
Full MemberHave had back problems on and off for 31 years now.
Get a diagnosis from a recommended physio, and do the exercises they recommend for you. Exactly as they say, exactly when they say.
Then look at yoga, pilates or similar to improve your core and flexibility.
Stop doing any of the above and it will come back.
Posted 1 hour agothis
chevychaseFull MemberSecond the above.
But also – if the Doc wants you to get an MRI covid might have fubard that. Try again – ask for a referral. (You don’t have to wait for a doctors recommendation – you can ask).
Failing that – private MRI scans start at about £200. That’s bugger all for your health. Absolutely bugger all.
MoreCashThanDashFull MemberI paid to have an mri privately. It wasn’t cheap but it was less than replacing the transmission on the aeris.
Useful perspective on the way to view the value of your health – NHS or private cover has distanced us a bit from that kind of comparison
SandwichFull MemberPhysio is one of those areas that you can self-refer, be prepared for a long wait mind if you go NHS. Otherwise get a locally recommended practitioner and splash the cash.
piemonsterFull MemberPlus on to physio, and not all Physios are equal. So do dig around finding ones with good reputations (preferably from peers). And just because 1 physio looks expensive compared to another doesn’t mean they’ll cost more. Poor physios can lead to more appointments racking up the costs.
Although I half suspect they’ll tell you your arse isn’t working properly.
JermFull MemberFor what it’s worth, our local cottage hospital has an X-ray department and whenever I have needed an X-ray I can go there. They only care whether you have been referred by your GP. This means it isn’t up to a large hospital department to veto it. Doesn’t help with MRI scan of course
damascusFree MemberI go through periods of perfectly fine then have a back spasm doing nothing that floors me and really gets me down. No reason for it apart from maybe not keeping up to my stretches. I tend to forget once my back is OK and I start riding lots.
When it goes I pay for a sports massage or book in at the osteopath and get manipulated. It seems to work for me. If I just take pills it takes me 4 days to get back on my feet. If I get manipulated I can be up in 24 hours.
When my back goes I hunch to one side and cannot stand up straight, usually to my left. I’ve been told it’s one side that pulls. Wierdly I think it’s caused by an old ankle injury from when I played basket ball in my younger days that puts my balance out.
Also working at a desk all day kills me and I need to make sure that I take regular breaks.
My solution is: Keep taking the anti inflammation tablets when it goes, keep doing stretches, make sure you keep active and go for regular short walks. Make sure you take lots of breaks from your desk. Take lots of hot baths and use hot water bottles or ice (which ever works for you) make sure your bed, mattress and pillow are right for you. My first return ride is on the road bike, not a mtb. Try and keep positive.
Good luck
theotherjonvFull Memberin the same vein as getting exercises from a physio and doing them, I have had recurring back spasms / sciatica since teenage years. About 5 years ago, inspired by a comment on here actually (which accused us of being ‘legs like Wiggins, body like Biggins’) I enrolled in a BMF-alike bootcamp. Actually took a couple before I found one I enjoyed, but once in – and by **** it was hard to start with – my overall fitness shot up, including no back pain.
I got functionally strong, not stuff like how much I could bench press or whatever, I never set foot in a gym itself, but the telling moment for me was when we got back to LGW after a family holiday, they were queuing 9 deep for the lifts to the car park and so I picked up two 20-25kg cases and walked 4 flights of stairs with basically no problem.
And the constant burpees, mountain climbers, cancans, planks….. I think gave me a core strength that fixed the back.
Because of LD classes stopped and I haven’t yet restarted – got a bit low and struggling for motivation. I sit at my dining table all day working, and do 1, maybe two rides a week.
Guess who’s had a bad back last few weeks?
(first few sessions on the core and abs were a nightmare. I got home after one session, lay in the bath, put my head back under the water to wash the soap off and nearly drowned where I couldn’t sit up again!!)
dave661350Full MemberI’ve had a bad lower back for 31 yrs. Saw GP for starters, no good. Referred to specialist, no good. NHS Bad Back course, very little benefit. Eventually went to see an osteopath who spent 10 minutes have me stretch left right, back and forth and then diagnosed a disc issue between L4 and L5. 4 sessions with him and the difference was staggering. A relapse about 2 yrs later and I went back, keen to confirm his diagnosis I paid for a private MRI scan and my issue was exactly as he had diagnosed (If you have a private MRI, the physical scan images are yours, do not let your GP or A.N Other to keep them)
I now manage it with some exercises and occasionally ibuprofen. For me, seeing the osteopath changed my life.syncFree MemberIf you can afford it, pay for an MRI privately. The consultants appointment and MRI at your local Nuffield etc may not be as much as you think.
Once in the system, they are much better at referring back to NHS for expedited treatment if needed including physio etc.
There are various private hospitals that will do MRIs within a couple of days of booking.
Pricing c£250-£500 inc consultants report/onward referral round here.
KojaklollipopFree MemberThanks for all the replies, it does help, gives me a bit of hope, gets me thinking about riding again. With the great weather we’ve got at the moment I just look outside and want to be on the bike.
I’ve had physio through my doctor, luckily it was arranged quite quickly, it’s helped but it’s taking a long time to get better, but maybe I should look into private physio as I’ve been told it would probably be better and more thorogh. At first I couldn’t put my socks and pants and trousers on, I have a thing that helps with the socks but pants and trousers I can do now … just being able to do that was a revelation, something you just take for granted all your life.
That book – Treat Your Own Back – looks interesting so I’ll look into that.
The hospital refused the xray and mri simply because the person making the decision in the hospital didn’t think I was bad enough. My doctor got frustrated with the hospital as the person making the decision doesn’t even see me or talk to me, it’s not because of covid. I said to my doctor wouldn’t it be better to get it looked at now when there might be a chance that something could be done rather than in 5 years time when it’s so bad nothing can be done and he agreed, he said there was a time that he could just send to for an xray and they would do it, now someone that you don’t see makes the decision. Anyway, I might get back onto them and see what we can do next. An xray or mri might not actually show anything but then at least it rules things out.
Stress levels have been high – a few years ago I had problems at work but I changed job, my wife thinks that I could still be suffering stress from that time, a sort of ptsd thing, my ‘manbrain’ thinks ‘nah’ but she could be right. I do find myself in a vicious circle – get back pain, tense up, get stiffer, gets more painful, tense up more, then I don’t want to move. It’s amazing how the mind can work in a negative way on your body. If I go for a walk or ride I’m tense before I go as I think something’s going to happen. That one ride I did I found it quite hard to relax the body, riding was ok as it was just along quiet roads and our seafront, but I suffered later in the day.
Hot water bottle and tens machine have helped a lot, trying to stay of medication but I’ve never taken so much paracetamol long term – taking a lot less now as good and bad days.
I was doing some yoga, swimming and light gym stuff as well as riding before covid hit, then it was just riding. I was furloughed for quite a while but still active at home, but talking to the physio it’s amazing how many people now have back problems, even losing the simple act of getting in and out your car to go to work and daily routines can have a massive impact on your physical (and mental) health.
Sorry for going on a bit … I’m going to try to get out on the bike today, even if it’s just a few slow miles, it’s a start! 🙂
franksinatraFull MemberGet a diagnosis from a recommended physio, and do the exercises they recommend for you. Exactly as they say, exactly when they say.
This, exactly this. By all means ask for a NHS referral but currently round my way its a 9-12 month wait, don’t wait, go private. The longer you leave it the worse it will get as you will bend and move around the pain, isolating that part of your back and losing flexibility.
A first appointment with private physio is probably around £50 and I doubt you will ever find a better way to spend your money. A decent physio is worth their wait in gold. If you can find one I suggest using a sports physio, my guy works with professional / international rugby teams and has a non nonsense approach to bending me back in to shape.
dyna-tiFull MemberCan I ask what kind of bike and riding position you’re normally in.
I was suffering from sore back syndrome, and still am likely to lack of exercise and being out of work. Being in work im lifting heavy timbers etc, but out you do lose the core strength.
I was also riding more retrobike style, of a high saddle, low bars, but I bought a more modern bike with bars and saddle about the same level and have noticed this has made a big improvement.KojaklollipopFree MemberRide a few bikes, mainly full suss, older Heckler, Superlight 29er but I got a Trek ebike hardtail 29er just over a year ago which has helped with taking the strain off, but none of them are old school racer positions, I try to find my ideal then make all the bikes similar. I always used to have the saddle at optimum height and was wondering if I should lower it a bit. I always tended to go for it – in a push hard xc kind of way, or long rides, but I think I need to slow down a bit as I get older, brain is still thinking like a 30 year old.
devonboyFree MemberI use a chiropractor,has always sorted me out,plus they can refer you for a private mri.As a guide when the ex-wife hurt her back in a fall her mri cost £325 including a radiologist report for her chiropractor.Only waited for a week too.MRI showed three herniated discs pressing against her spine,so much for the doctors take ibuprofen and rest for a few weeks.
big_n_daftFree MemberSee a physio
Physio’s are very variable, last one I went to was essentially just taking the money for little input
Get a recommendation
qwertyFree MemberMines been iffy since the end of last year, I’ve seen a good osteopath & chiropractor for their educated guess which fixes it for a bit.
I asked the chiropractor to refer me for a MRI which is tomorrow, £266 for the lower spine plus another £40 for the chiropractor to sit me down and go through the results.
Long term I think it’s the best way of dealing with whatever I have going on. I don’t “think” it’s really serious, likely a combination of age and previous work based lifting, once I know what’s amiss I hope to able to target it more specifically.
Your GP could refer you for a private MRI.
colpFull MemberI used to get a bad back fairly regularly, big spasm, bent over or stuck on the floor, it could take days to go.
With me it was a weak posterior chain and parts of my core, too many crunches, not enough plank.
What seems to have really sorted it (hasn’t happened in over a year) is doing deadlifts.
I started light with loads of reps to get my form right, now I do a decent weight but don’t go crazy.Back feels great now
lungeFull MemberAnother recommendation to pay for a physio.
Speak to anyone you know at a local sports club, can be running, rugby, whatever, and ask for a recommendation. They will know people who can help you.
I’ve found a great physio from this method who has sorted my various ailments for a cost, but a cost that is well worth paying.
KojaklollipopFree MemberDeadlifts, seen those mentioned before when I’ve looked at other threads about bad backs in the past, never thought about doing those so I’ll give them a go, just watched a few youtube videos, this one looks like it’ll be doable for me Dead Lifts others had a much more horizontal back starting position.
I’ll look into a recommendation for a physio as well. Didn’t get out on the bike today, did some gardening and ended up feeling tired … fingers crossed for tomorrow 🙂
p7eavenFree MemberSame age, different injury and 4 years struggling with it now, but I could have written the rest of OP word for word. Luckily I can walk, even if riding is intermittent and dicey. OP can you walk? Walking can be better than sitting. I took to more regular walking and it has helped my mind and body.
Also and otherwise, pay to see a good sports physio if they’ll have you
chevychaseFull MemberWord of advice on chiropractors – it’s not regulated medicine. It may get results for some people but it’s effectively not science-based (no matter what they say – homeopathists will insist there’s a lot of science behind homeopathy, but they discount all the science that says it’s snake oil).
Small but significant numbers of people come out of a chiropractor much worse off than they went in.
And chiropractor groups aren’t afraid of getting litiginous in the face of opposition:
https://www.newscientist.com/article/dn18780-simon-singh-wins-libel-battle-against-chiropractors/
lucasshmucasFull MemberDeadlifts and /or heavy Kettlebell swings – they both train the hinge movement. It can feel counter intuitive to do these when you have a bad back, but building strength is protective. I used to have regular back pain. Yoga and pilates would keep it in check but neither was as effective as deadlifts and swings. Not had a problem since I started doing them…. Which of course means I’ve now jinxed that and will put my back out getting out of bed.
GreybeardFree MemberMovement and pilates help my lower back. The sports physio told me to take enough ibuprofen to enable me to move, and keep moving. It improved a lot during a ski holiday. But if it’s giving me trouble, I avoid putting any weight through my spine – no lifting, just movement. I also found that I became anaemic after long courses of ibuprofen or naproxen and now have a prescription for omeprazole to mitigate gastrointestinal bleeding.
But if I ever worry that a bad back is going to stop me doing things, I think of Karen Darke, and a friend of mine who has a similar condition; there’s no reason to give up, you just have to find a way.
ampthillFull MemberI was off the bike with a stiff back. Nearly had to stop going to work as driving wss so painful. Left leg muscles wasted away. Then slowly it all reversed. Still stretching family but no pain.
So be positive about it getting better. Read Mkenzie bad book. It didn’t apply to mine but it might to yours.
With physios you need the right one for me. Mines called Nick. He works down my road. He’s only had a few hundred quid off me in over 10 years. That.s fir a frozen shoulder, stuck ankle, bad back and struck hip. He knows I’ll do what he says so he just needs to tell me what to do and I get on with it. Best advice on the back was getting a better matress.
garethjwFull MemberTry a gym ball. I had quite a few back spasms about fifteen / twenty years ago- all from nothing (walking down some steps carrying my bike etc.) physio advised rolling around on a gym ball- no spasms since.
Dorset_KnobFree Member+1 pilates
That’s what got me back on the bike after a herniated disk a few years ago, more so even than physio. The physiotherapist actually recommended pilates to me, once she got me through the initial crisis (during which I could barely walk).
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