Low back pain after recovery and core training

Training
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I have been having on and off again low back pain.

I’m 32 4.0 watts per kg 305w ftp. 170 or so pounds

Last year I took 3 months off and did physio and it seemed to mitigate it and it went away. I also got a bike fit and everything was great.

I started training again and all was going well, sometimes I would get a little low back pain but it would go away the next day.

Now I did a 1 hour HIT/climb peloton trainer ride at a hotel when I was away for work and destroyed my low back. I’m now debilitated.

My question is to all the people is this back pain worth giving up cycling?

I have been doing a lot of core work (2times a week) and stretching lots and now that I have this injury again I feel hopeless. Like to I just commit to running?

Any input or advice on this is appreciated

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I would revisit the physio and maybe bike fit. You’re definitely engaging something that’s getting pissed off.

Can definitely understand if this pushes you away from the sport but I don’t think it has to. This is probably good encouragement to be a more well rounded athlete or step back to lower training loads and intensity.

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i had back issues when i started cycling 2 years ago and while i did lots of stretching and strengthening overall and also did lots of bike fits and dialing in positions the thing that helped me the most was getting short cranks.
i dont even want to start a discussion about cranks here again, i just can tell you from my issues that i can tolerate lots of saddles and also reach and drop differences pretty well but if i have a crank longer than 165cm i cant ride the bike it messes me up completely.

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I wonder how well your bike fit transferred to the peloton?

And if you were using your usual cycling shoes / pedals on the peloton?

And how the intensity of the peloton ride compared with the intensity of the training you had been doing prior to it? Specifically how the cadence of the workout compared to your normal training cadence.

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Have you spoken to your doctor about the nature of the back pain? Is it a dull ache or sharp stabbing pain Is it exercise induced or constantly there etc?

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Really sorry to hear about your back pain. Lower back pain is the bane of all serious cyclist and most of us suffer from it from time to time.
I wouldn’t give up cycling but I also wouldn’t do HIIT on a gym bike especially if you are susceptible to lower back injuries. You are never going to get the fit spot on. On the rare occasion I have had to use a gym bike I never go above Z1/2. Leave the serious training for your trusted set up. If the issue doesnt resolve itself with rest then maybe a visit to the Doc.

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My new hack for fixing low back pain: legs up. When you have down time and a chance to rest/sit down, don’t sit at a computer chair or stand up. Rest with your legs up (I have a reclining arm chair).

It fixed some muscle twitching i’ve been getting in my back. Give it a shot.

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Sorry to hear about your back but 1h HIIT in the wrong position can destroy anyone’s back and its not worth giving up. I’d look at getting a bike fit and revisiting your physio. Cycling is a non impact sport and won’t cause severe injury if you are set up right. Ironically a lot of runners take up cycling eventually because running is an impact sport (your pounding against the road) and they’ve go injured but want to stay fit.

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Some.

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Thanks everyone I thought I’d let everyone know an update.

I have a bulged disc in my back. I went to my chiropractor and he did an assessment.

I know chiropractors sometimes get a bad rap but this guy I saw was amazing. He said I should be 100% pain free in a week or 2.

Now does anyone have experience in disc issues and cycling?

I think what caused the issue was from playing with my son and my niece and nephew during the holidays being the fun dad/uncle.

Then the HIT on the random peloton bike through it over the edge.

Given my back issues seem to be progressively getting worse what is everyone’s suggestion?

Should I join dialled health and do lots of core work? Or just do some gym exercises ?

This injury has definitely scared me and I want to make a recovery and come back stronger than ever if possible.

Any advice is appreciated

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I think the cadence was higher than normal.

Running shoes and it wasn’t set up right as it was a hotel peloton.

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It’s a bulged disc :frowning:

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That peloton workout sounds risky with a history of back pain, but reading your later post, it seems like you will be recovered in a week or two. Good news.

Whether the risk of a similar peloton workout is worth taking in future (should the need / opportunity arise) is something for you to decide.

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Honestly I guess I’ve got to listen to my wife and not think I’m invincible.

I won’t be doing any peloton workouts at hotels unless it’s z1/2 even then I think it’s not worth it.

Just have to realize I need to work more on the strength/flexibility/core work and then do TR workouts once I’m 100%

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I also find a interesting correlation between once my FTP gets to 300-310 then my lower back blows up basically once I get around 4 W per kilo my strength work doesn’t keep up with my FTP

I think I might ask this question to the TrainerRoad podcast

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What did the chiropractor say as far as long term? The one I had a bunch of visits with gave me stretches and exercises to strengthen and stabilize. I didn’t have a bulged disk, so maybe exercise isn’t appropriate for you, or maybe you can largely keep the issue at bay with PT.

And, did you keep up with PT you were doing previously?

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He said that once I’m healed up and given that it’s a minor issue with disc that I’ll make a full recovery and I’ll just have to keep doing PT and probably more of it a dial back the volume of cycling for a bit

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