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 Post subject: Herniated disc injury
PostPosted: Sat Dec 15, 2012 2:01 pm 
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Joined: Sat Oct 24, 2009 4:36 pm
Posts: 4
Hi guys, just wondering does anybody have any experience in relation to a herniated disc in the lower spine. Currently laid up with one and would love to get some feedback. Currently receiving a combitation of acupuncture and massage to reduce the spasm/tightness in the area, my therapist is of the opinion that when everything is eased the disc should slot back in. Estimated recovery period 6 weeks with little activity....pretty frustrating!! Told cycling is a no no in this period.Haven't gone for an MRI yet, not sure of the benefit as all the symptoms point towards a herniation.

Thanks

Fawnlion


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PostPosted: Fri Dec 21, 2012 2:30 am 
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Can you only on a trainer? Maybe get in carefully and support your upper body on the bars?

Sucks to use a trainer. Sucks more to rebuilt fitness


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Posted: Fri Dec 21, 2012 2:30 am 


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PostPosted: Fri Dec 21, 2012 4:43 am 
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Location: Southern Indiana USA
Can you buy a used recumbent and put it in a trainer during recovery and then sell it later?

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For certain parts stiffer is more important than lighter.


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PostPosted: Fri Dec 28, 2012 2:19 am 
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Pretty much stock answers. 6 weeks. Activity is important for recovery, laying up will delay recovery. Smart activity that is. It is likely fine when you can to get on the trainer and keep it down, level 2. Anything hard will pull on the back. You may need to flip the stem or find a way to sit up straighter as bending forward tends to put more stress on the disc. Let pain be your guide. The recumbent bike is a good idea.
This isn't really a matter of a disc slipping in and out. More like herniation. 6 weeks is more of the window to settle the inflammation and hope it goes away. You may need to re-evaluate your position on the bike once things settle. Assuming everything does settle it is time to develop that six pack and really strengthen the core to prevent recurrent issues.


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PostPosted: Fri Dec 28, 2012 2:32 am 
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If you have a pool available, walking laps would be almost perfect and you could initially start with flotation on the upper body to take the weight off. Remember, this is not a race, nice slow steady laps for a reasonably long time like an hour or more.

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PostPosted: Sun Jan 06, 2013 12:41 pm 
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I wouldn't expect too much effect from massage and acupuncture.

Most important things to do now:
-Walk!
-Core stability exercices for the small intrinsic back muscles (Google for "multifidus retraining")
-If it reduces leg pain ("centralization phenomenon") you might try some hyperextension exercises (google for: McKenzie exercises)


Outcome after 1 year for conservative management and surgical treatment are roughly the same, so no need for an MRI imo.

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PostPosted: Sun Jan 06, 2013 11:47 pm 
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Guys, thanks very much for some really valuable advice. Unfortunatley the recumbant is not really an option, pretty much have had no exercise since the injury 5 weeks ago, but am slowly getting back to speed. Looking to hopefully get back on the bike at the end of the month (back willing!!). At this stage for me the most important thing is recovering enough to be able to ride again....fitness can be recovered later. Going to try the walking in the pool walking and will let you know how I get on. With regard to the Acupuncture, I know it won't improve the disc itself, but initially my entire back was pretty much in spasm and now there is a lot of other muscles tightening - my gluts in particular, the Acupuncture definitely helps with that. As I said before thanks again for the advice, although I don't post too much I am an avid reader and genuinely appreciate the intelligent conversations contained on this site - streets ahead of all other cycling forums :beerchug:


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PostPosted: Mon Jan 07, 2013 5:48 am 
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8.5mm bulge at L5/S1 here.

my injury initially started showing symptoms over 18 months old, but poor diagnosis by my former physio let it drag on un-diagnosed and unsolved for a while before it finally let go in september - i was getting up from the couch and it twinged, the next morning i woke up with sciatica.

I've had an MRI and am currently waiting to see a specialist. the MRI report recommended a diagnostic epidural injection.

My sciatica varyies from no-pain or discomfort for a few happy hours here and there to an agonising burning pain like someone is pulling razor-wire out of my leg. i've recently started to get some pain in the outside of my foot. I also had some changes to the my bowel movements but the MRI did not point to caudal equina which is at least something so i'm hoping that my bowel changes are just down to a change in diet due to a change in training load.

painkillers like ibuprofen and codeine do pretty much nothing. getting dressed in the morning is unbearably painful - putting on shoes in particular is horrible. getting up from a seated position the same so i try to either be on my feet or lying on my back. walking offers a lot of relief. haven't tried acupuncture and i'm not seeing my physio for massage or release as i didn't feel like it was really achieving anything.

while i'm waiting to see the specialist, my physio said no heavy weights, ride if it doesn't cause discomfort but ideally if i want to exercise i should swim. I also have a set of stretches and exercises to improve strength and co-ordination of my "core" (glutes, ankles, quads, abdominals and obliques). I'm doing light squatting to maintain range of motion but no deadlifting (though my hamstrings are crying out for some SLDL or romanians). chin ups, pull ups, hanging hip flexion exercises and anything involving traction feels great. back hyperextension feels like death.

anyway, that's where i am, hope yours is going better. i see my specialist on the 16th so if i remember i'll report back on how i'm going.

one thing worth mentioning, from all the people i've talked to and all the stories i've read, everybodies experience with this is different - some people have horrendous injuries and recover completely while others have injuries that appear minor but they never seem to clear up. that said, most of the people who recover seem to be the people that WANT to recover. they're the ones who do their exercises, work on posture, etc, and recover properly. it doesn't have to be the end of your career as a sportsperson.


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PostPosted: Mon Jan 07, 2013 11:55 am 
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1 more thing: avoid sitting for prolonged periods.

If you work on a desk, take a walk around the office every 15 to 30 minutes.

You might also consider a standing desk:
Image

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Posted: Mon Jan 07, 2013 11:55 am 


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