Back pain

Had a really bad spasm yesterday, as I tried to straighten up after getting off my bike. After a couple of hours of worsening pain, I went to the doctor who was actually pretty good, and got some Naproxen and Diazepam, as above. Them, a hot bath and some rest have done a fair bit of good, but it was the first time this has ever happened to me, and seeing myself in the mirror all twisted and hunched over without being able to stand up straight was terrifying.

I'd recommend the physiotherapists at Crystal Palace (physiotherapy and sports injury clinic). I got referred by my GP after injuring myself running, and they were really good at not only fixing that particular injury, but addressing the various underlying causes. If you can't get referred there on the NHS you can go privately, definitely worth looking into.

Naproxen, diazepam and dicoflenac are also lovely too...

Get well soon everyone!!

My lower back pain has crept back - I have a noticeable click when doing stretching. I have bought the Back Magic thing linked above and it does give you a really good stretch - perhaps recent twinges is my back adjusting to this?

Work your ab's and lower back to maintain a stronger core. Helps loads.

Update:
After the initial course of medication my first visit back at the physio wasn't exactly in joy, and I as told to back off anything but doing McKenzie exercises and knee rolls, also try and reduce the medication as much as I could.
Stupid me went into work two more days, but the third one I packed it as I was unable to sit.
The following days I spent on a yoga mat, legs up on a swiss ball, doing gentle rocking motions and the occasional extension. No sitting whatsoever.
That must've done the trick, as by the end of that week I was not having constant pinching in every movement anymore.

The physio work then progressed to include gentle TA exercises and glute stretches, also very gentle extensions. I thought swimming every night might not be a bad idea, and it indeed has made a massive difference.
I was given the green light to try walk and even try to ride my bike carefully.
Managed to ride two or three times, had to put my saddle down quite a bit.

Monday this week I was given the green more exercises. Managed to do a 2 mile run and cycle to and from work with a bit more power.
Physio now includes more TA exercises, reverse crunches, also more challenging quad, hip flexor and hamstring stretches, plus I have been told to do the foam rollers every night to loosen up my legs and glutes.

Next appointment in two weeks. If progress is good it's gonna be full on swiss ball isometrics and gym rings stuff from then on.

So not too bad overall, I guess, although I am still scared to pick up anything heavier than a bottle of milk.

fixedgearspecialist:

My physio told me to not only focus on the abs, but especially on the lower muscles like the TA. Theory behind this, if I got that right, is that they're normally not controlled consciously and are more fast twitch than the outer abdominals, therefore protecting your spine earlier in the movement than you would bracing your abs.

Ab work done wrong can also aggravate back pain, so I'd definitely be careful not to do anything that feels like it's doing no good.

Bit of a dredge, sorry.

I've managed to damage a ligament between two mid-back vertebrae, which isn't painful, more uncomfortable. However it has completely fucked up my flexibility as I can barely bend past my knees on the way to touching my toes (which I could do before)
Docs say it should go back to normal in a week, but has anyone had anything similar and got any suggestions for exercises to help fix it a bit quicker?

One week not quick enough?

Take some HGH.

On the taxi cab front, for anyone who remembers Road Rash on the mega-drive I think the Granite might be ideal :)

Good memories :]

One week not quick enough?

Take some HGH.

Not when I'm off work because of it

When it comes to injury, a week in the grand scheme of things is nothing. The body needs time to repair itself and rest is sometimes the only way to let it do that.

Yeah, I know you're right. Always happens exactly when you don't want it to though!

Literally cannot wait until we've all got metal skeletons and cybernetic eyes...

I'd be in for that! Life could be so comfy with a new bionic back.
That said, one week really is nothing in the grand scheme.

For example, roughly one year after all of the shit above I have achieved a lot in terms of mobility and capability, but I really had to put my work in.

Twice weekly clinical pilates session has given really good core strength and flexibility.
I even got the green light for some Muay Thai training, which is going alright, all I have to leave out at this stage are the crunches and leg lifts.
Also, with my pilates improved technique I manage to lift loads up to 30kg without hurting myself, which is great.
So, while I have a bit of pain most days, I manage to do most of the stuff that I want.
But this back thing is clearly something that will be with me for the rest of my life.

Pascalo, where are you training Muay Thai out of curiosity?

I am living in Adelaide, Australia now ... I am not going to a regular gym, but instead to a place called Point A, which mainly does parkour, gymnastics and other stuff. Nathan, who co-opened the place is a personal trainer with a really long experience in Martial arts, and has trained a fair bit in Muay Thai/Pradal Serey.

I approached them when they opened about what I could do without aggravating my injury, and we settled on giving Muay Thai style work a try as it's non load-bearing but hell of a workout. Tested the water with just some pads, but gently upped the intensity, now doing really hard cardio and pads, also clinch work, light sparring type drills.

Now I have one session a week with him and do heavy bag and skipping one or two other days a week, plus padwork with some others there that are also doing Muay Thai.

Going well. My back actually likes it, I think it's some kind of ballistic way to stretch your hamstrings, and my flexibility and kicking power has come on leaps and bounds.

Nice, Muay Thai is a great way to make your body a hell of a lot stronger, it transformed me. All the plyometric stuff is really good for your back.

Good luck with it all, avoid those thais when it comes to clinch.., otherwise you will spend a lot of time being chucked on the floor!

I've had no back pain at all for the last two/three days... It's amazing!
All the core strengthening I've been doing for the past year is slowly paying off... :D
#probablyjustjinxedmyself

Nice, Muay Thai is a great way to make your body a hell of a lot stronger, it transformed me. All the plyometric stuff is really good for your back.

Good luck with it all, avoid those thais when it comes to clinch.., otherwise you will spend a lot of time being chucked on the floor!
The core is the key, it is your foundation/balance etc. Weak core weak body. I learnt from watching a DVD of the 2009 Lions tour to South Africa, the strength & conditioning coach was a free style wrestler. He was alot smaller than many of the Rugby players but threw them around, he explained the core is the key! Things like the plank are great, clap press ups strengthen your back, yoga stretches are great as well. I do them everyday in front of the TV, you don"t have to go to a gym, do them in your front room..

^ Agree. Core is... well the all seeing... being... God... ?!

Have had a back problem since I was 15, and have had a disc buldge, 3 times, mostly after pregnancy, when muscles and ligaments are soft and picking up stuff the wrong way happens.
I swim alot, and have a very strong core, literally just from swimming. (not breast stroke though = bad for lower back)

You must do what the physio says and keep your core in mind all the time.
Also stretches, especially for cyclists;
Ham strings a must !!!
Glutes a must.
Hip-flexors a must.
Quads a must.
Constantly engaging stomach muscles, even whilst sitting. Dont slouch or let it sag :)
It will get better with time. It just needs lots of constant looking after and it will in return look after you.

I've had no back pain at all for the last two/three days... It's amazing!
All the core strengthening I've been doing for the past year is slowly paying off... :D
#probablyjustjinxedmyself

That's seriously good news. Hope it stays that way man.

^ Agree. Core is... well the all seeing... being... God... ?!

Have had a back problem since I was 15, and have had a disc buldge, 3 times, mostly after pregnancy, when muscles and ligaments are soft and picking up stuff the wrong way happens.
I swim alot, and have a very strong core, literally just from swimming. (not breast stroke though = bad for lower back)

You must do what the physio says and keep your core in mind all the time.
Also stretches, especially for cyclists;
Ham strings a must !!!
Glutes a must.
Hip-flexors a must.
Quads a must.
Constantly engaging stomach muscles, even whilst sitting. Dont slouch or let it sag :)
It will get better with time. It just needs lots of constant looking after and it will in return look after you.

All this ^... My ten minute morning routine:
• hamstrings
• quads
• swan stretch
• shoulder bridge
• plank

V-sits are great for core strength too

So here's a list of stuff that I am not allowed to do:

• static plank
  
• leg lifts
  
• crunches
  
• pull ups
  
• v-sits
  
  

Some of these exercises actually can put pressure on the lower spine, especially when one isn't quite strong enough to hold proper form, which might be the reason why one got injured in the first place.

IMO it's better to practice safe, non-static exercises, i.e. the pilates knee stretch:

http://www.youtube.com/watch?v=3KGH8Sz8cF0

This would be an exercise that requires you to breathe and go through the movement, rather than fully bracing into one static position. You can up it a notch by doing it on a gym ball, then you have an instability component in there that seriously works your deep abdominals.

Other exercises would be squats and lunges on a bosu ball (like a half ball), one legged standing on a bosu ball, kneeling on a swiss ball (or standing if you're really good), squats with a swiss ball between you and the wall to protect your spine, and if you have to do crunches, also do them on a swiss ball to protect your lower spine.

So here's a list of stuff that I am not allowed to do:

• static plank
  
• leg lifts
  
• crunches
  
• pull ups
  
• v-sits
  
  

Some of these exercises actually can put pressure on the lower spine, especially when one isn't quite strong enough to hold proper form, which might be the reason why one got injured in the first place.

IMO it's better to practice safe, non-static exercises, i.e. the pilates knee stretch:

Pilates Knee Stretches on the Roller - Women's Fitness - YouTube

This would be an exercise that requires you to breathe and go through the movement, rather than fully bracing into one static position. You can up it a notch by doing it on a gym ball, then you have an instability component in there that seriously works your deep abdominals.

Other exercises would be squats and lunges on a bosu ball (like a half ball), one legged standing on a bosu ball, kneeling on a swiss ball (or standing if you're really good), squats with a swiss ball between you and the wall to protect your spine, and if you have to do crunches, also do them on a swiss ball to protect your lower spine.
what about wearing a weightlifters belt, to do some exercises?

I found the basics of tai chi to be very good for back injuries.