Your video has been the most informative one I've found yet. Your simple explanations of the rounding of the spine while riding were spot on and the bike specific core exercises look simple and effective. Thanks so much
Thank u I'm a new cyclist I'm getting a Speciallized allez tomorrow a entry one but I have soft tissue injuries in my low back I've felt with a year I was in a lotta pain after test riding the bike today I will be sure to do this
Thank you!!! This explained my problem, the cause, how to fix, and how to alleviate pain, so throughly covered I have no questions. THIS WAS SO HELPFUL! THANK YOU THANK YOU
This is why I've had a forward tilt to my saddle for many many years. This has increased my reach significantly, so I switched to the next largest frame size (XL or S5) and BAM! Problem solved. I was between sizes on bike frames (L & XL, S4 & S5). Went to XL frames and not only liberated my back issue but also enjoyed riding better. Now if I sit on a standard large frame (w/Specialized stumpjumper that's an S4) it feels like I'm riding a kids bike. My riding, riding skills, and endurance increased. Three riding friends took my advice about slightly raising bars, and slightly tilting saddle forward, and now they ride this way all the time. ~JSV
Amazing. I'm worried the angle of my saddle will numb my bollock area. Have to find a happy medium though. The explanation with the spine model is just class, helped me see a lot. Doing the stretches from tomorrow morning. I get numbness in my right thigh and sometimes burning. I'm subscribed now, thanks for the advice. Nice bike! Thanks
Very informative. Thank you. I'm disabled vet with sciatica and herniated disc, etc. I would like to get a bike too start riding but I'm kind of scared to aggravate my back. So many choices of bikes.
@@DrJMTB not all of my riding will be trail a lot of road to start. Budget is an issue, so it's it they worst thing to get a Walmart bike too start and go from there? Will the full suspension be ok on the road?
Michael S especially if is has a lockout it will be ok. But you can certainly get by with a hard tail as long as you use good technique and try to be standing when going though rough sections.
Fairly new to road cycling, 4 months in and I've noticed once I reach 15 miles I'm getting a dull ache in my lower back. Did 40 the other day and my back was screaming by the end. My foot is also starting to go numb/tingle. Once the ride is over, my back is fine. I'm going to try tilting my seat slightly forward to see if this makes a difference. I've already raised the handle bars. I've also started back/core exercises as well as lots of good stretching. Thanks for the video!!
@@Fufux0rs Everything is great now! I think my body just needed to get accustomed to riding. I did Ragbrai last year, 510 miles in a week and no pain in my back whatsoever. I watched a lot of videos and fit my bike to me as much as possible and one day the back pain just stopped.
@@Fufux0rs I still have no idea what it was from. But I know that stretching and core work really helped me so don't give up. I tried to find someone to do a bike fit and most bike shops didn't have one. I finally found one but he pretty much told me that if I wasn't clipping in then there was no reason to do a bike fit because if my feet move then I'm not in the position he fit me to. I'm not going to clip in ever, I"ve seen too many people fall over. That's when I decided that I am on my own to fix this. Best of luck to you!!
Great tips thats how i have my bike set up years of Trial And error I run an 1hr in the morning keeps me balance have no back pain and its loosens my quadriceps I am a running coach so i work onmy running form to strengthen my legs. Bikes are made wrong the top tube should be longer on all bikes Ck out pole bikes the future is here
Running is definitely some great cross training for MTB. Instead of hunched over, relatively non-weight bearing cardio, its upright posture and weight bearing. Running actually has some weak evidence to suggest that it actually STRENGTHENS the intervertebral disc which, as I explained in the video, the oft injured area of the lower back.
Thank Dr J! I'm going to try these exercises. Does, stance affect which side you're more likely to have pain? My stance is right foot forward, and I do a lot of manual type tricks on BMX. I usually have lower back pain and spasms just to the left. I'm not sure but I think I may have some muscle imbalance as a result. Thanks!
I have the same problem. I was practicing manual at a local parking lot. When I finished my left lower back felt so weird. It didn’t really hurt that much. It was just a uncomfortable feeling.
So when you are in the bike stance, should I focus on keeping that arch as much as possible or should it go to more of a flat back when riding in a good stance with weight off the seat and centered on bike?
This is great - can you do another video on mountain bike fit ergonomics to prevent rounding? I feel like there are limited quality information like this available
Thank you SO MUCH! This is exactly what I was suspecting - my saddle to bar length is way too long (road bike) which makes me bend and my lower back hurts a lot after riding for longer, especially on the drops. Will consider changing my bike and/or getting a bike fit ASAP. Again, thanks a lot, very helpful advice!!
What is the most common cause of low back pain due to cycling: 1:46 Bike fit and its effect on posture: 4:31 The stretches: 9:12 The strengthening exercises: 13:40
Would this help with a compression fracture in L4 vertebrea and a uncurved spine? Chiropractor says my spine is too straight. I ride a XC Hardtail because of the higher riding position.
Just wanted to say thanks. That video helped me a lot and for the first time in my MTB Carrier I was riding without any issues in my lower bracket. Cheers from Austria.
Thank you so much Doctor! I basically did it all wrong and always rode with a heavy back pack! I have now adjusted my bike and started on those exercises!
Thanks for making this video! I look forward to seeing more. I've been seeing my physical therapist for sciatica and it can be frustrating when they don't have an understanding of the activities that I'm performing. I'm glad to see a physical therapist who is sending big gaps and clearing tables (and knows what that means!). Fortunately my PT is having me go through the McKenzie method, just like you.
Best video I ever watched that explains the issue in a simple and logical way, visualized the mechanism with great tips to tackle the issue. Will definitely try and comment again with the result, thanks!
Thanks for this info.... I recently had a major pinch in the L5 area due to a bulged disc. The pain was like never before!!! I really started thinking of selling off all my bikes, especially the hardtails. The gravel bike does absolutely have to go for me. Too much bending forward with the down bars. Keeping the full suspension bikes eith droppers and getting shock absorbing post instead of droppers on the HT bikes. I will be mindful of my posture and the gear on me while driving. Thanks again!
I have a herniated disc and pain is going away but I have numbness in upper leg and foot. Also I am experiencing weakness in my calf to the point where I can’t go on my tip toe on one side. I have been doing PT for the past 6 weeks with similar excercises to what you show. Not sure where to go from here.
This video has been a massive penny dropping for me. I have given up road biking 6 years ago which was heart breaking for me, i never realised once that it was my posture on the bike that could be a problem. I'm a massive sloucher, i always figured the bike was good for my back. My L5s1 exploded when i was 30 and the rest is history. Now that i think back of course my posture on the bike was terrible. I'm gonna try and get back into now, starting slowly of course
this is actually the reason why I don't ride road bikes because I have this problem as well I guess I'm just not comfortable of its geometry and I'm more comfortable riding my budget hardtail bike with jones bar
Thank you so much for this video!!! I had a collision ( not my fault I promise) and am slowly rehabing - I have bought a bike trainer and will set it up with your advice on saddle position and bar height. I was diagnosed with DDD of the L4 and 5 at the time of the RTA, and more recently with bursitis.... I watched your hip pain video and was wondering whether I am going to exacerbate either/ both in the longer term? The exercises are already helping just generally :) much appreciated
Thanks for this great video, I found it incredibly helpful to help with my back pain!! Random question, what are those cool pants you're wearing? Thanks and be well...
Amazing video, thanks so much!! What do you think the relation of lower back pain is when putting power through the pedals for an extended effort of 20 minutes or more? Riding easy for a long, it's fine, but when putting strong power through the pedals for a long time causes pain. Any ideas?
You've hit on everything I've discovered the hard way. I saw a motocross video where the ride coach could not stress enough the importance or rotating your hips forward so you maintain the proper and natural curve of your lower back (I remind myself of this on almost any ride when I get lazy and slouch) - it also allows you to move much more easily when reacting to blips and bumps you hit on trails. In addition to the good tip of dropping the nose of the saddle down a bit more than you think you should, buying a saddle where the tail kicks up a bit (Like the Ergon SM-E or SDG Bel-Air ) really helps relax the lower back and allow you to get that correct pelvic rotation forward for max comfort.
I did that already, It just came natural and it does help, thank you so much! It just takes time. I remember good quote of a friend: "Well you took 2 years to fuck it and you think you'll un-fuck it in a week? KNOCK NOCK wake up!" P.S. Love the video it has all elements of good passing of information & editing! Keep it up!
I can do all the exercises that you have shown. But the pain persists. It's been 1 year since I stopped biking. The pain remains in the deep lower back tissue . I get a sore lower back even after swimming . Life is normal but I can't do workouts or cy long bcz the pain returns. Doctors give pain killers which cannot remove the inflammation. Please advise what to do
I have a weirder issue. I had a L5 discectomy so my L5 disc was removed completely and is empty. I usually bike half an hour a day and have no issues but lately I’ve been going every day for almost two week and bam, massive discomfort in the surgical area and enough pain to make my movements are the house slower lol. Surgery for 3 or so years ago, when Im workout/lifting I get some minor discomfort, or sitting for too long. But the biking issue has been the worst. I’m thinking that maybe I’ve been vertebrae on vertebrae since I’m missing my disc now and I over did it?
Hi doc, I would like to hear your short opinion on my situation. 6 months ago I had an disc extrusion l4-l5 and l5-s1 both 5mm, reason for that I think is my job which is furniture so a lot of heavy stuff and recreational xc racing on a hardtail. Now sometimes I’m riding enduro and have a little to no pain in my back but I’m planning to buy an xc fully and start training a little harder, what do you think is that bad idea for my condition? I’m crazy optimistic but in this case little scared and confused. Thank you for your time.
Great video, I wonder how to do this if the rounded hips are due to hip impingement i.e. with a straighter less curved back it is more likely to cause the pinching in the hip because of the sharper angle between the femur as the hip?
I was told , riding a bike that's is for up right riding cause the pressure to sit me on you lower back, where as the bikes with a more lean forward position puts the pressure forward on your handd and wrist thus causes less back pain .. Is this true?
I just started MTB about 8 months ago, and started getting chronic back pain every single morning which would go away after a few hours. No back pain when riding. I've tried everything, sleeping on different couches / mattresses and changing it positions on my mountain bike.. Last night I slept in a recliner and woke up for the first time in months without back pain. Thoughts on this?
Great video Dr.J! I'm actually PT student myself and i'm interested in the article(s) you were referencing, is it possible to reference the titles? thanks!
Sorry I just now saw your comment. I hope you're killing it in PT school. Let me know if you need anything 👊🏼. journals.sagepub.com/doi/abs/10.1177/1941738116676260 bjsm.bmj.com/content/bjsports/33/6/398.full.pdf www.sciencedirect.com/science/article/abs/pii/S1356689X12000422
Thanks for the video! I'm recovering from an L5/S1 herniation and your tips have helped with my recovery and confidence that I can get back to riding. Do you have any thoughts on riding Flat pedals vs clip less pedals? Someone recently mentioned that being clipped in may be better for less lower back strain
Great to hear! And I can't see how its going to make a significant difference either way. If anything, the ability to move around slightly on flat pedals would be better in my mind.
Great info! What about people who have degenerative discs? Several of my lower discs are completely missing/deflated. I started riding and it worsened my back pain.
Thanks for this info! Would love to hear about dealing with shoulder and neck pain caused by riding. I sit in front of a computer all day and suffer from chronic neck/shoulder stiffness. Long rides can magnify the stiffness and cause pain as well...
Nice video Doc. Thanks. I have a L4-L5 disc bulge with superimposed broad-based central disc herniation and high signal intensity zone in close proximity to bilateral emerging L5 nerve roots. This was not caused by cycling but I think poor sitting posture and a weak core. I am an avid cyclist. I ride a flat bar road bike because of my back problem. I'm told that my lower back problem can be fixed by physiotherapy. I find that because of my back I cannot generate enough power uphill. Is there anything I can do to improve uphill performance?
IF your pain is in fact caused by poor sitting posture, work on the program I outlined in this video and see if it doesn't help. Doing the stretching and strengthening I described would be a great place to start. It will take time, but give it a few weeks and see if you don't notice some improvement.
Probably the best 17 minutes I've spent this year... at least for my body's sake. Thank you Dr. J for this awesome and concise video. One time watching it and it's changed my perspective. It was emotional figuring out/seeing exactly what the disc is doing, especially with 2 herniated disks. @Dr. J MTB do you ever think the pain can subside for someone with a herniated L4 and L5 disc? (about a 5mm and 6mm protrusion respectively). Thanks for the video and information!
I'm glad you found the video then! And yes, discogenic pain can subside, especially if you take on the correct exercise program. Give the ones I outlined a try and give it a few weeks. I'd be willing to bet they'll help, but if they don't or it makes you worse, get in touch with a physical therapist near you that specializes in back pain. No reason you should just have to live with it.
@@DrJMTB Wow, thanks for the reply! I can't wait to try out the exercises for a few weeks before getting back on the bike. Also, huge thanks for the tips on changing seat angle and raising the handlebars, I can't wait to try that out - I can tell it will only help!
Does this help with spondylolisthesis? I've been doing these stretches and exercise even before I watched the vid because I think it decompresses my spine
With spondylolisthesis, outside of it being severe with neurological compromise, I’m usually gauging whether I continue with these stretches if their symptoms centralize or decrease and their range of motion improves. If so then yes, if not, there are likely better movements.
Thank you for this movie. I had disc bulge/herniation several times. I came to similar conclusion regarding saddle tilt. There is no general method of fixing back pain as it can be very specific ad requires detailed assessment but in many cases it is exactly what you described - disc related issues. I suppose Mathieu Van der Poel who suffers from disc herniation should watch this movie. His position was far too bent - he looked like a turtle on the bike. Also many pro cyclists pick too small frames what often causes back injuries as they spend lot of time on drops.
THANK YOU SO MUCH!!! I was in pain, seriously thought biking was over! Now I’m riding like I was a 10 year old kid!!!
That's awesome! Keep it up!
instablaster.
Brother did you had building disc if so may i please know is it possible to reach pain free?
I had spine surgery and wanting to cycling again but so afraid will ruined my back. Because the trauma of the pain.
Omg!! This video have saved my lower back from cycling. I’m pain free now. Thank you so much for sharing your knowledge..
Your video has been the most informative one I've found yet. Your simple explanations of the rounding of the spine while riding were spot on and the bike specific core exercises look simple and effective. Thanks so much
Thank u I'm a new cyclist I'm getting a Speciallized allez tomorrow a entry one but I have soft tissue injuries in my low back I've felt with a year I was in a lotta pain after test riding the bike today I will be sure to do this
Thank you!!! This explained my problem, the cause, how to fix, and how to alleviate pain, so throughly covered I have no questions. THIS WAS SO HELPFUL! THANK YOU THANK YOU
You've saved me. Thank you...my back pain was getting scary, but now much better
Found this to be super helpful. Thanks for this Dr Harris.
👊🏼
💯... Have a 17mm L4-L5 and L5-S1 herniation and ride 250+ miles a week. A tilted downward (slight) saddle makes it painless.
This is why I've had a forward tilt to my saddle for many many years. This has increased my reach significantly, so I switched to the next largest frame size (XL or S5) and BAM! Problem solved. I was between sizes on bike frames (L & XL, S4 & S5). Went to XL frames and not only liberated my back issue but also enjoyed riding better. Now if I sit on a standard large frame (w/Specialized stumpjumper that's an S4) it feels like I'm riding a kids bike. My riding, riding skills, and endurance increased. Three riding friends took my advice about slightly raising bars, and slightly tilting saddle forward, and now they ride this way all the time.
~JSV
thank you for the great explanation !
Dude, thank you so much for this video, its pure GOLD.
Amazing.
I'm worried the angle of my saddle will numb my bollock area. Have to find a happy medium though.
The explanation with the spine model is just class, helped me see a lot.
Doing the stretches from tomorrow morning.
I get numbness in my right thigh and sometimes burning.
I'm subscribed now, thanks for the advice. Nice bike!
Thanks
Wonderful thanks so showing the back exercises
What a fantastic video. Thank you so much for your effort!
Thank you
Great video. This is helping me already. Sciatica was really bad in July and August. This is helping.
👊🏼👊🏼
Ima try that out
Very informative. Thank you. I'm disabled vet with sciatica and herniated disc, etc. I would like to get a bike too start riding but I'm kind of scared to aggravate my back. So many choices of bikes.
I would definitely consider a full suspension if your budget will allow it. I can definitely help decrease the force transmitted through your back.
@@DrJMTB not all of my riding will be trail a lot of road to start. Budget is an issue, so it's it they worst thing to get a Walmart bike too start and go from there? Will the full suspension be ok on the road?
Michael S especially if is has a lockout it will be ok. But you can certainly get by with a hard tail as long as you use good technique and try to be standing when going though rough sections.
Fairly new to road cycling, 4 months in and I've noticed once I reach 15 miles I'm getting a dull ache in my lower back. Did 40 the other day and my back was screaming by the end. My foot is also starting to go numb/tingle. Once the ride is over, my back is fine. I'm going to try tilting my seat slightly forward to see if this makes a difference. I've already raised the handle bars. I've also started back/core exercises as well as lots of good stretching. Thanks for the video!!
How is it going now?
@@Fufux0rs Everything is great now! I think my body just needed to get accustomed to riding. I did Ragbrai last year, 510 miles in a week and no pain in my back whatsoever. I watched a lot of videos and fit my bike to me as much as possible and one day the back pain just stopped.
@@squashit339 nice to hear. Im in the same boat excactly where you were. 2months in and lower back pain. Thankfully we have youtube o/
@@Fufux0rs I still have no idea what it was from. But I know that stretching and core work really helped me so don't give up. I tried to find someone to do a bike fit and most bike shops didn't have one. I finally found one but he pretty much told me that if I wasn't clipping in then there was no reason to do a bike fit because if my feet move then I'm not in the position he fit me to. I'm not going to clip in ever, I"ve seen too many people fall over. That's when I decided that I am on my own to fix this. Best of luck to you!!
@@squashit339 Okey
Great tips thats how i have my bike set up years of Trial And error
I run an 1hr in the morning keeps me balance have no back pain and its loosens my quadriceps
I am a running coach so i work onmy running form to strengthen my legs.
Bikes are made wrong the top tube should be longer on all bikes
Ck out pole bikes the future is here
Running is definitely some great cross training for MTB. Instead of hunched over, relatively non-weight bearing cardio, its upright posture and weight bearing. Running actually has some weak evidence to suggest that it actually STRENGTHENS the intervertebral disc which, as I explained in the video, the oft injured area of the lower back.
Thank you so much the stretches helped me alot.
This is easily the best video out there on fixing back pain on the MTB, thank you! I wonder if you had any thoughts about shortening stem length?
Shortening stem length can definitely promote a more upright posture by decreasing forward trunk/pelvic tilt 👊🏼
Great video. Thank you for sharing.
👊🏼👊🏼
Great info, thanks!
Excellent
Thank you 🙏
👊🏼
Great to find this evidence based advice!
How about nick pain on MTB?
Have noticed if full suspension bikes might be easier on lower back after multiple surgeries?
Thank Dr J! I'm going to try these exercises. Does, stance affect which side you're more likely to have pain? My stance is right foot forward, and I do a lot of manual type tricks on BMX. I usually have lower back pain and spasms just to the left. I'm not sure but I think I may have some muscle imbalance as a result. Thanks!
I have the same problem. I was practicing manual at a local parking lot. When I finished my left lower back felt so weird. It didn’t really hurt that much. It was just a uncomfortable feeling.
I'm here cuz I was biking 2 days in a row and biked 5 miles each day and my lower back frels like chronic pain I hope this wokrs
Woah, this was so well explained! By the way ...you got white, nice teeth! just noticed xD.
what is the bike best seat? for herniated disc,,thank you,
So when you are in the bike stance, should I focus on keeping that arch as much as possible or should it go to more of a flat back when riding in a good stance with weight off the seat and centered on bike?
I gotta ditch the back pack haha
Maybe doing some Yoga could help?
The only way to fix the back is to stop Traditional cycling and learn to FREEBIKE. It will save your neck and back.
I have bulge and harniation. :/
Thank you
This is great - can you do another video on mountain bike fit ergonomics to prevent rounding? I feel like there are limited quality information like this available
Thank you 👍
Thank you....
Thank you SO MUCH! This is exactly what I was suspecting - my saddle to bar length is way too long (road bike) which makes me bend and my lower back hurts a lot after riding for longer, especially on the drops. Will consider changing my bike and/or getting a bike fit ASAP. Again, thanks a lot, very helpful advice!!
What is the most common cause of low back pain due to cycling: 1:46
Bike fit and its effect on posture: 4:31
The stretches: 9:12
The strengthening exercises: 13:40
Thank you 🙏
You could put that in the description
So I guess if you suffer from chronic back pain or you have been fused I probably don't need a new bike.That sucks
I get pain in my lower back after being in attack position for 5-10 minutes straight, and as soon as I sit down, it goes away.
Would this help with a compression fracture in L4 vertebrea and a uncurved spine? Chiropractor says my spine is too straight. I ride a XC Hardtail because of the higher riding position.
Just wanted to say thanks. That video helped me a lot and for the first time in my MTB Carrier I was riding without any issues in my lower bracket. Cheers from Austria.
Thank you so much Doctor! I basically did it all wrong and always rode with a heavy back pack!
I have now adjusted my bike and started on those exercises!
Hope it helps!
Thanks for making this video! I look forward to seeing more. I've been seeing my physical therapist for sciatica and it can be frustrating when they don't have an understanding of the activities that I'm performing. I'm glad to see a physical therapist who is sending big gaps and clearing tables (and knows what that means!). Fortunately my PT is having me go through the McKenzie method, just like you.
👊🏼👊🏼 hope you're getting along ok!
Best video I ever watched that explains the issue in a simple and logical way, visualized the mechanism with great tips to tackle the issue.
Will definitely try and comment again with the result, thanks!
How it went?
Thank you!! My back so appreciates it
Thanks for this info.... I recently had a major pinch in the L5 area due to a bulged disc. The pain was like never before!!! I really started thinking of selling off all my bikes, especially the hardtails. The gravel bike does absolutely have to go for me. Too much bending forward with the down bars. Keeping the full suspension bikes eith droppers and getting shock absorbing post instead of droppers on the HT bikes.
I will be mindful of my posture and the gear on me while driving.
Thanks again!
Curious if you've ever had a patient who patient come after a microdiscectomy and what the return to MTB was like. Thank you for this video!
I have a herniated disc and pain is going away but I have numbness in upper leg and foot. Also I am experiencing weakness in my calf to the point where I can’t go on my tip toe on one side. I have been doing PT for the past 6 weeks with similar excercises to what you show. Not sure where to go from here.
I really appreciate the input. I've dealt with lower back pain after biking for a few years.
Very good 👍
This video has been a massive penny dropping for me. I have given up road biking 6 years ago which was heart breaking for me, i never realised once that it was my posture on the bike that could be a problem. I'm a massive sloucher, i always figured the bike was good for my back. My L5s1 exploded when i was 30 and the rest is history. Now that i think back of course my posture on the bike was terrible. I'm gonna try and get back into now, starting slowly of course
this is actually the reason why I don't ride road bikes because I have this problem as well I guess I'm just not comfortable of its geometry and I'm more comfortable riding my budget hardtail bike with jones bar
Thank you so much for this video!!! I had a collision ( not my fault I promise) and am slowly rehabing - I have bought a bike trainer and will set it up with your advice on saddle position and bar height. I was diagnosed with DDD of the L4 and 5 at the time of the RTA, and more recently with bursitis.... I watched your hip pain video and was wondering whether I am going to exacerbate either/ both in the longer term? The exercises are already helping just generally :) much appreciated
Thanks for this great video, I found it incredibly helpful to help with my back pain!! Random question, what are those cool pants you're wearing? Thanks and be well...
Amazing video, thanks so much!! What do you think the relation of lower back pain is when putting power through the pedals for an extended effort of 20 minutes or more? Riding easy for a long, it's fine, but when putting strong power through the pedals for a long time causes pain. Any ideas?
Great vid, thanks! Seat forward is having good results (I had surgery for herniated disc last year)
You've hit on everything I've discovered the hard way. I saw a motocross video where the ride coach could not stress enough the importance or rotating your hips forward so you maintain the proper and natural curve of your lower back (I remind myself of this on almost any ride when I get lazy and slouch) - it also allows you to move much more easily when reacting to blips and bumps you hit on trails. In addition to the good tip of dropping the nose of the saddle down a bit more than you think you should, buying a saddle where the tail kicks up a bit (Like the Ergon SM-E or SDG Bel-Air ) really helps relax the lower back and allow you to get that correct pelvic rotation forward for max comfort.
I did that already, It just came natural and it does help, thank you so much! It just takes time. I remember good quote of a friend: "Well you took 2 years to fuck it and you think you'll un-fuck it in a week? KNOCK NOCK wake up!" P.S. Love the video it has all elements of good passing of information & editing! Keep it up!
I can do all the exercises that you have shown. But the pain persists.
It's been 1 year since I stopped biking. The pain remains in the deep lower back tissue . I get a sore lower back even after swimming .
Life is normal but I can't do workouts or cy long bcz the pain returns. Doctors give pain killers which cannot remove the inflammation.
Please advise what to do
I have a weirder issue. I had a L5 discectomy so my L5 disc was removed completely and is empty. I usually bike half an hour a day and have no issues but lately I’ve been going every day for almost two week and bam, massive discomfort in the surgical area and enough pain to make my movements are the house slower lol. Surgery for 3 or so years ago, when Im workout/lifting I get some minor discomfort, or sitting for too long. But the biking issue has been the worst. I’m thinking that maybe I’ve been vertebrae on vertebrae since I’m missing my disc now and I over did it?
Hi doc, I would like to hear your short opinion on my situation. 6 months ago I had an disc extrusion l4-l5 and l5-s1 both 5mm, reason for that I think is my job which is furniture so a lot of heavy stuff and recreational xc racing on a hardtail. Now sometimes I’m riding enduro and have a little to no pain in my back but I’m planning to buy an xc fully and start training a little harder, what do you think is that bad idea for my condition? I’m crazy optimistic but in this case little scared and confused. Thank you for your time.
Great info! So much of my low back pain makes sense now
What about someone with excessive Lordosis? Combined with increased Thoracic rounding
Hi Dr. J, I'd like to schedule a virtual appointment with you. What are the next steps? Cheers, Peter McCaffrey
Anybody else find this video because there back hurt after learning to wheelie for a day
Great video, I wonder how to do this if the rounded hips are due to hip impingement i.e. with a straighter less curved back it is more likely to cause the pinching in the hip because of the sharper angle between the femur as the hip?
I have an L5-S1 herniated disk. And getting back on the bike has been a challenge. Seems to make it worse and re-emphasize the sciatica pain.
man where have you been all these time.. thank you!! more content like this thanks!!
I was told , riding a bike that's is for up right riding cause the pressure to sit me on you lower back, where as the bikes with a more lean forward position puts the pressure forward on your handd and wrist thus causes less back pain .. Is this true?
Hi I tried to click on the tele link and it said the page was invalid. Are you still offering consultations?
I just started MTB about 8 months ago, and started getting chronic back pain every single morning which would go away after a few hours. No back pain when riding. I've tried everything, sleeping on different couches / mattresses and changing it positions on my mountain bike.. Last night I slept in a recliner and woke up for the first time in months without back pain. Thoughts on this?
Move the recliner upstairs
Fantastic video. Thank you for posting.
How about tailbone pain. I am not able to cycle regularly because of tailbone pain
Great video
pls help me. i cant even sit somewhere
Is it possible due to wheel size ? Fat or Semi fat bike?
Good video, your telehealth link is broken
Great video. Thanks for sharing this info.! Where, in KY, are you located?
Thanks! I'm in Somerset.
thankkk uuu
Great video Dr.J! I'm actually PT student myself and i'm interested in the article(s) you were referencing, is it possible to reference the titles? thanks!
Sorry I just now saw your comment. I hope you're killing it in PT school. Let me know if you need anything 👊🏼. journals.sagepub.com/doi/abs/10.1177/1941738116676260
bjsm.bmj.com/content/bjsports/33/6/398.full.pdf
www.sciencedirect.com/science/article/abs/pii/S1356689X12000422
Thanks for the video! I'm recovering from an L5/S1 herniation and your tips have helped with my recovery and confidence that I can get back to riding. Do you have any thoughts on riding Flat pedals vs clip less pedals? Someone recently mentioned that being clipped in may be better for less lower back strain
Great to hear! And I can't see how its going to make a significant difference either way. If anything, the ability to move around slightly on flat pedals would be better in my mind.
Great info! What about people who have degenerative discs? Several of my lower discs are completely missing/deflated. I started riding and it worsened my back pain.
I have the same question, what if you know you have a ruptured disc and pinched sciatic nerve and still have pain from that almost 3 years later? 🤔
Thanks for this info! Would love to hear about dealing with shoulder and neck pain caused by riding. I sit in front of a computer all day and suffer from chronic neck/shoulder stiffness. Long rides can magnify the stiffness and cause pain as well...
ua-cam.com/video/WiiCGYjWLVk/v-deo.html. Try this and see if it helps!
thank you! great video!
or, you know, as a human being...
Thanks a bunch well done!!!
Nice video Doc. Thanks. I have a L4-L5 disc bulge with superimposed broad-based central disc herniation and high signal intensity zone in close proximity to bilateral emerging L5 nerve roots. This was not caused by cycling but I think poor sitting posture and a weak core. I am an avid cyclist. I ride a flat bar road bike because of my back problem. I'm told that my lower back problem can be fixed by physiotherapy. I find that because of my back I cannot generate enough power uphill. Is there anything I can do to improve uphill performance?
IF your pain is in fact caused by poor sitting posture, work on the program I outlined in this video and see if it doesn't help. Doing the stretching and strengthening I described would be a great place to start. It will take time, but give it a few weeks and see if you don't notice some improvement.
@@DrJMTB Thank you Doc
Wow! It works!
Probably the best 17 minutes I've spent this year... at least for my body's sake. Thank you Dr. J for this awesome and concise video. One time watching it and it's changed my perspective. It was emotional figuring out/seeing exactly what the disc is doing, especially with 2 herniated disks.
@Dr. J MTB do you ever think the pain can subside for someone with a herniated L4 and L5 disc? (about a 5mm and 6mm protrusion respectively). Thanks for the video and information!
I'm glad you found the video then! And yes, discogenic pain can subside, especially if you take on the correct exercise program. Give the ones I outlined a try and give it a few weeks. I'd be willing to bet they'll help, but if they don't or it makes you worse, get in touch with a physical therapist near you that specializes in back pain. No reason you should just have to live with it.
@@DrJMTB Wow, thanks for the reply! I can't wait to try out the exercises for a few weeks before getting back on the bike. Also, huge thanks for the tips on changing seat angle and raising the handlebars, I can't wait to try that out - I can tell it will only help!
Does this help with spondylolisthesis? I've been doing these stretches and exercise even before I watched the vid because I think it decompresses my spine
With spondylolisthesis, outside of it being severe with neurological compromise, I’m usually gauging whether I continue with these stretches if their symptoms centralize or decrease and their range of motion improves. If so then yes, if not, there are likely better movements.
Thank you for this movie. I had disc bulge/herniation several times. I came to similar conclusion regarding saddle tilt. There is no general method of fixing back pain as it can be very specific ad requires detailed assessment but in many cases it is exactly what you described - disc related issues. I suppose Mathieu Van der Poel who suffers from disc herniation should watch this movie. His position was far too bent - he looked like a turtle on the bike. Also many pro cyclists pick too small frames what often causes back injuries as they spend lot of time on drops.
Great video
Great video