General Discussion Triathlon Talk » training with back issues Rss Feed  
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2010-12-27 9:13 AM


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Subject: training with back issues
I have a notorious bad back. I have already had one herniated disc surgery about 10 years ago and seem not be able to go more that a few months with out straining it again. Then I am down for a fews days and get out of rhythem of my training. Any thoughts out there? any one else in the same boat?


2010-12-27 9:25 AM
in reply to: #3262651

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Albany, NY
Subject: RE: training with back issues
I've never had any true diagnosed issues with my back, but its always been bad. I was a catcher for my baseball teams for about 12 years. That combined with poor sleep posture and other sports activities give me a pretty constantly sore back. I know there has to be something going on there when I wake up everyday with a sore back.

Things that have worked for me have been stretching. Warm up well then stretch everything, not just your back. Basic core exercises to strengthen your core have seemed to help. I've slept on my back with pillows under my legs to take pressure off my lower back.

Hopefully that helps some. I feel your pain.
2010-12-27 10:41 AM
in reply to: #3262651

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Subject: RE: training with back issues
I have bouts of a really sore lower back that sidelines me from training.  I have a set of stretching and exercises with a swiss ball that really help.  Like most people, when my back hurts, I do the exercises.  When it's feeling good, I skip them. 
For stretching I lie on back back, bring one knee to my chest, then move my knee toward the opposite side (twisting my lower back).

I did a little web searching and found the exercises I do.

http://www.exercise-ball-exercises.com/sit2-pelvic-tilt.html
http://www.exercise-ball-exercises.com/sit5-seated-leg-raise-hands-on-hips.html - I do this one while bouncing slightly.  Do three sets of each leg and close your eyes for the third one.
http://www.exercise-ball-exercises.com/supine1-assuming-the-supine-position.html - lift one leg at a time for 10 seconds.  It's a great core exercise.
http://www.exercise-ball-exercises.com/prone19-single-legged-superman.html



Edited by ransick 2010-12-27 10:42 AM
2010-12-27 9:05 PM
in reply to: #3262651

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Wichita Falls
Subject: RE: training with back issues
http://www.gomoji.com/products/moji_back_pain_relief_system/19.php

this is what i am looking into... i have recently been diagnosed with arthritis in my lower back...
2010-12-28 4:18 PM
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Fishers, IN
Subject: RE: training with back issues
I used to have major back problems.  I was convinced it was hereditary as my father had sciatica forever.  I learned to strengthen my core (planks 60 s per side daily) and stretching the hamstrings and glutes (rolling on a tennis ball when tight).  No problems for the last 8 years and that has even been during periods of very high mileage. The hamstrings/glutes/and lower back have kind of an interwoven musculature that makes it such that if one is tight it interacts irritating the lower back.  Best wishes.
2010-12-28 4:24 PM
in reply to: #3264997

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Subject: RE: training with back issues
rc63413 - 2010-12-28 4:18 PM I used to have major back problems.  I was convinced it was hereditary as my father had sciatica forever.  I learned to strengthen my core (planks 60 s per side daily) and stretching the hamstrings and glutes (rolling on a tennis ball when tight).  No problems for the last 8 years and that has even been during periods of very high mileage. The hamstrings/glutes/and lower back have kind of an interwoven musculature that makes it such that if one is tight it interacts irritating the lower back.  Best wishes.


Physical therapy and then this ^ has kept my back-pain free after I hurt my back twice in a span of 4 years about 7 years ago.


2010-12-28 7:04 PM
in reply to: #3262651

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Subject: RE: training with back issues
Two back surgeries.  Fusion and rods this July.  Just finished Phys. Therapy.  Ditto on what others are saying.   The hamstings were/are key for me.  It is all interconnected.  No doubt. 

Streach EVERY DAY now. 

Best wishes.  It sucks (back pain).  Cry
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