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Posted by Bonnie Clan
In Reply to: My orthopaedic microsurgeon diagnosed a prolapsed / bulging (but not herniated) disc in L4 / 5. He is reccomending endoscopic discectomy to remove the disc posted by Tim Green
Tim,
I am not an MD, have never had the problem that you're describing but do
know that back pain is VERY common among cyclists. To this end, several
months ago I posted some exercises provided by my son's Feldenkrais/PT when
he was first beginning to experience back pain to help him position himself
properly on the bike, something that most riders don't know to do--they just
sit in a way that comes naturally--and usually ends up hurting in the end.
You have a specific problem and thus should not try anything without an MD's
approval however re-posting may help others suffering from similar pains.
The original post was in response to a question regarding "back strain and
weight lifting/cycling." Bonnie
I couldn't tell you if there is a connection between your "back strain" and
your weight lifting or cycling, but via our cycling family's experience, and
an accidental visit to a PT who had also raced bicycles and was a
Feldenkrais practitioner, I can say that there may be another way of looking
at your "problem". (A certified Feldenkrais practitioner in your area can
be located via http://www.feldenkrais.com/ I personally would not use
someone that was not also a certified physical therapist.)
What you describe as "overstraining" may actually be improper bending.
Aching and strained backs are a very common cyclists complaint. To this
end, there are several Feldenkrais and non-Feldenkrais "exercises" that our
family has learned to use to relieve/prevent strains but only two that I
think I can describe without moving into an areas that would require a
professional's expertise.
Bottom line however, although these exercises and techniques have worked for
us, if you feel that you have a problem, touch bases with your physician
before trying anything new. AND, NEVER DO ANYTHING THAT DOESN'T FEEL GOOD
OR HURTS.
Exercise one:
MOONING OUT THE BUS WINDOW--Don't look for a description with this title on
the Feldenkrais website, but since imagery is everything, "butt mooning" is
definitely one way of getting a self-conscience teen to try a dorkey looking
exercise. "Mooning out the bus window" teaches a person how to bend at the
hip joints rather using the normal hunched or bowed back that we're all so
use to doing. Flat backs are the envy of most track racers, become a good
mooner and you'll have one too.
Proper "mooning" technique requires that the person doing the mooning to
stand facing a standard 36" or higher railing or counter such as those found
in a kitchen or bath. Leaving a few feet between you and the counter, put
your hands out and grab the edge, with your hands spread out as if "you
were grabbing the backs of bus seats from across the aisle". Your feet and
legs should be slightly spread out, as if you were standing over a top tube,
but you don't need to focus on them.
Next, lean over as if you were riding your bike and check out you're
positioned--really think about it. If you have that hunched back look of a
whippet, you're bending at the belly button and you and your back could
probably benefit from working on your bending or "mooning".
To "moon" properly and thus bend without causing back strain, one needs to
bend at the hip, and that doesn't mean the top of your hip, but in the
pelvic area where the hip joints are. Thus, bend over a second time, this
time focusing on sliding your rump backwards and bending at the lower
groin--"as if you were shoving your butt backwards against the window but
the seat was still in your way". The correct position will have you looking
like a mime or one of those old butler drawings where the guy is bent in a
90-degree angle holding a tray.
Voila, you now have the correct bent position, but, you'll have to do it
several times a day before you quit feeling awkward and off balance. Once
you can bend forward and backward at the hips instead of the middle you're
ready to progress to the next phase where you move and angle your hips from
side to side in order to get the full "side-cheek on window" effect which
uses a natural flex instead of the twist that results from bending at the
belly button.
Do this type of exercise once or twice a day for about a week before trying
to incorporate it on your bike, and then (duh) don't try it at a race or
when you've got some major riding ahead of you. Once on the bike however,
rethink how your sitting and leaning forward on the handle bars.
In the whippet position, bending at the belly button, you've not only have
the potential of straining your back, but you've also got a lot of weight on
your arms: Rolling or bending from your hip joints in the saddle puts the
weight back onto your legs which, if you think about it, can then be used to
generate more power.
Exercise 2:
GLUTE WALKING--is a second technique that we use for a "post hammered body"
but it is not recommended for everyone.
Glute walking is a deep muscle massage technique that can bring about
somewhat "instant" relief from a back ache caused by taking on a few too
many hills and having your "butt" muscles spazz out as a result. Many
people don't realize that it's their glutes and not their back that is the
problem, although they know that their butt muscles are also tense or sore.
Cyclists invariably have rock hard rumps, but a rump that's muscles are
tensing enough to cause a back ache is no fun. To alleviate the problem,
our family uses this technique taught to us by a local massage therapist.
(Again, if you aren't sure what the nature of your problem is consult your
physician first. In other words, although technique works for us, this like
any other exercise that you hear or read about is done at your own risk.)
The entire process takes about 15 minutes, but can be well worth it.
Glute walking requires two people, any size or weight will do, although one
needs to be somewhat realistic about size differences or at least be extra
cautious. The person with the "sore" back should lay face down on a hard
surface such as the floor with a folded blanket under their hips to keep
their hip bones from bruising. AGAIN, NEVER DO ANYTHING THAT DOESN'T FEEL
GOOD!
If you are the person giving the glute massage, place yourself so that
you're on your knees literally straddling your partner. Very gently place
the point of one knee on the lower part of the same side of your partners
rump, not on the leg, but not in the center of the rump either.
Then, while taking the majority of your weight on your hands, which are
resting on either side of the prone person's chest, pick up your other knee
and place it on the other side of your partners lower rump. You've now got
your right knee on the lower right cheek and left knee on the lower left
cheek. BE CAREFUL NOT TO ROCK OR ROLL YOUR BODY IN THIS POSITION.
Once you've gained your balance with your knees on your partners rump and
your feet a bit in the air (the object is to place your weight on your
partners rump using the point of your knee), gently place your hands on your
partners back at about shoulder level.
DO NOT PUSH, but let your upper body lean forward and let that weight press
into the shoulders. Keeping your knees put, move your hands down 3-5" and
lean/press again, and so on until you've come to the small of the back. DO
NOT PRESS INTO THE SMALL OF THE BACK. From just above the small of the back
repeat what you've been doing moving your hands back toward the shoulders
pressing with your body weight until your in the first position again.
Once back where you started, either with your hands on the floor or on your
partners shoulders, move your knees up a bit to just below the apex of the
rump and start the leaning/pressing procedure over.
Finally, move your knees just forward of the apex or largest part of the
rump. At this point, if the problem is abused glute muscles, try as they
will, the glutes under your knees will be unable to stay locked. As with
the other two knee positions, gently go through the lean/press cycle up and
down the back then very carefully put your hands on the floor
and...dismount.
If the problem was gluts, the person who just had your knees on their buns
should be willing to buy you a beer at the very least, that is if they
haven't fallen asleep on you, which happens most of the time.
Again, check with folks who have the proper expertise first, but these are
things that have worked for us.
Bonnie
