Yes. Bulged discs, degenerative disc disease, sciatica. Heck, I even have some scoliosis and kyphosis congenitally. The long and short of it is that these were all worsened by having extra weight in my belly. Started swimming, then jogging, then really running and lost weight (30lbs) to the point where my back wouldn't get sore. Weight off the front of your torso pulls your spine more out of whack—Less weight and a stronger core keep things in check. Once I started doing the full s/b/r thing, I've lost another 25lbs. I can still hurt my back, like pull something and have a spasm--but it takes doing something stupid.

So, if weight is your problem...start slow and try to take it off.

Equipment-wise, I chose a bike with a fairly high stack which seemed to work well with the above and I doubt I'll ever get long and low. I am 5'11" with a 31" inseam. A large-framed Shiv keeps things pretty happy.

Yep, herniated l5 and a couple bulged discs.

I didn't go straight into triathlon though, i swam for about 5 years then got back into cycling. I'd never run in my life and was worried about my back when i started but it was fine. Now training 10-15 hours a week and competing at a decent level for someone who was downing painkillers everyday for a year.

Yes. Ruptured l5 in 2006. Not always a picnic bit I feel best now since 2006!

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24 Hour World TT Champs-American record holder
Fat Bike Worlds - Race Director
Insta: chris.s.apex

I've worked with quite a few people with a variety of chronic back problems. It takes a long term commitment and lots of patience.

The most important step is confirming a specific diagnosis. Without that, you can't know what sort of movement patterns and alignment bias are indicated and contraindicated. With the wrong diagnosis, or proceeding based on the wrong assumption, it's possible to do the exact opposite of what will help. (Some issues require you maintain a pelvic and spinal extension bias while others a flexion bias.)

Then work with a good physical therapist and trainer who are both knowledgeable in spinal issues and understand your athletic goals and the demands of triathlon. They will strengthen the supporting muscles and simultaneously train for optimal hip complex and thoracic spine function.

Depending on your diagnosis, you may also have to modify your bike fit and swim technique from what you've done in the past to maintain the right pelvic and spinal bias for your condition.

After the pain has been drastically reduced, or eliminated, you can resume s/b/r progression, but take a conservative approach, limiting progression to less than the 10% guideline. At any signs of symptoms recurring, back off, and give your body more time to adapt.

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Don Larkin
Reach For More
http://www.reachformore.fit/
USAT Lvl1 Coach, NSCA-CPT, NASM-CPT, BS Exercise Science

hi, thanks for the replies. I am 6,12feet and 178lb, no belly...but hyperlordotic, and bulged disc in l5s1. I have taking painkillers for almost a year...
I have been told about Dr. mc gill's theraphy.... also about doing Pilates, hilauronic acid injections, ozonetherapy... I'll visit my doctor the next week and a rehab doctor and i ll see what they think....
see how it goes.crossing fingers

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Spaniard. Sorry for my english for the sensitive ones :P

I think Don has a really good answer here. I'm suffering from some chronic low back pain (muscular, it seems), and haven't made it back yet to racing. And it sucks, so I feel you.

I don't know about the other therapies and how they'll help--and frankly I'm pretty skeptical of the last two (this is chronic, and it's not clear either of those are long-lasting or corrective). Dr. McGill's approach I've read about in passing, and don't have an opinion on.

Surely, this isn't your first trip to the Dr. for this? It may take a good long time to strengthen, adapt, or simply work around whatever problems you have. G'luck -J

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Life is tough. But it's tougher when you're stupid. -John Wayne

Have had back problems in the past that were addressed by maintaining good core strength. This past winter I hurt my back -- bulging disc (pain in glute/lower back, a lot of nerve pain down the leg to ankle, lack of mobility and muscle activation) -- doing reno on the house, and had to push through it for a while before I was able to rest it.

Was able to get help from a good PT (specialized in spine as well as running issues, so understood that being able to run/bike was important), and have trained plenty/done some races this summer.

I don't know how applicable my experience would be to yours (my most acute symptoms resolved with rest, and the PT was able to focus on mobility and activation/strength to begin resolving the rest of the symptoms and get me moving again). But, something PT stressed was that when I was starting to run/ride again I shouldn't do *anything* to exhaustion (of the core). I.e., he was fine with my running 10m every day, but didn't want me doing much on any single day.


I'd try to get a good PT (get someone who can identify the current problem), and also consider that just exercising fewer hours a week may not reduce the stress/problem.

Read the book by John Sarno. Lot's of time it's mental after your back has healed. I had a herniated disc L5-S1 from a motocross crash and major sciatica pain down my left leg and while it healed in my case without surgery, it took a while to get over the mental part - "Oh I can't lift that my back will go out", " I can only ride my road bike, the aero aggravates my back", etc. Some of this was caused by another doctor who told me at the age of 40 I would never do another triathlon again, that my back looked like a 70 year old person. Needless to say I'll be 58 this year and I'm still racing and my back is fine. There is no reason to believe your back, is the only thing in your body that never heals.

I'm 50 years old and have a chronic l4-5 herniation from when I was teenager. I see my awesome chiropractor every other week, do lots of core strengthening and stretching, some yoga etc. I have done 13 ims and over 30 stand alone marathons (including 20 Bostons)....I've had some flare ups, but generally I feel great! I just takes a lot of patience, consistency, knowledgeable professionals, and finding the right amount of training for you. Don't give up! You can def race and train at a pretty high level if you are willing to put in the time it takes to stay healthy:) Good luck!

Had a herniated disk in 2006, having had quite a few lower back and hip issues prior to that without really getting them properly sorted. The 2006 injury made me get proper help and I found a PT who specialised in rehab for athletes. Over a period of months she got me first swimming, then cycling, then running again. Working with her also equipped me with exercises and routines to strengthen supporting muscles to help prevent injury, and also the knowledge to spot when I had an alignment or other problem and get it addressed before it got worse.

I actually ended up stronger and fitter than I was before. Particularly with running, where improved alignment and form enabled me to do higher volume than previously. I did a second IM in 2008 and knocked an hour off my time.

Every injury is different but there's definitely hope! The key in my view is finding a PT or other specialist who is used to working with athletes. I think so many back injuries are caused by sedentary lifestyles and obesity that many back specialists are just more familiar with that kind of patient and how to treat them.

I would like to thank all of you for sharing your experiences and advices. It´s being a tough period, mainly the last 2 years, when pain has been increasing. Nowadays, I think I am experiencing some light sciatica too, so, next week, when visiting the Dr., I will mention it. Last week I was into a MRI and Xrays and will get the results this friday. I don´t think the disc bulg in L5S1 will have changed significantly...
It´s been 5 years since the pain started, and I cannot go with painkillers anymore, so I´ll try to be positive, find the right person for treatment and if possible, do some triathlon, or at least live free of pain.
Thanks again

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Spaniard. Sorry for my english for the sensitive ones :P

I'm currently recovering from a pretty bad disc protrusion with sciatica, hoping to avoid surgery...obviously taking a break from running, but how did you guys do with biking? I'm still swimming but wanted to try and get on the trainer and maintain some fitness.

I had compression fractures of T4-6 back when I was 14 (22 now). I was out of everything for about 6 months and haven't had any issues since (been doing triathlon since I was 16). I was "lucky" in that everything was supported by my ribs so I never had to wear a brace or anything. But to this day I haven't any problems being on a TT bike, running or anything else.

severe back pain with bulging L5S1 in 2002, added sciatica in 2006. Guessing 50-60 tris since then including Nationals etc.
Both pains are still there, both managed with PT-prescribed exercises, plus yoga and pilates in times of dire need.
My father had back pain for over forty years, managed with exercises and swimming.

Figured I would share as well. 39 Year old male and back pain started a few years previously. The back pain was very tolerable but the sciatica pain was not. Explored everything - epidural shots, PT, stretching, strength training + multiple doctors. Ultimately decided it was not going to get better on its own and chose to have the L5S1 replaced with an artificial disc (ActivL). I chose this over fusion in the hopes of maintaining other segments as the rest of my spine is in very good condition. I am currently 16 weeks post op and I have been able to start training again. I am currently swimming around 12k, riding for around 2-3 hours at a time with conservative running 12-15 miles a week. The process has not been easy and I have been listening to my body and backing off and slowing down when needed. Everyone's body is different but keeping a strong presence with core and strength is essential in my opinion. I love training and racing but have a pain free life is much more important.

I may be an outlier, but...

2 back surgeries, L4/5, L5/S1 (1999/2003)

Subsequent Kona qualifier x4, 2010,2012,2016.2017

Finally got the results: centered herniated L5S1disc . some facet joint arthrosis. i ll see what the doctor advices... hope no surgery but i must stop taking pills for this f**** pain

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Spaniard. Sorry for my english for the sensitive ones :P

Honestly (and I don't mean to sound sarcastic), This doesn't mean much. You are 38. If you did an MRI on all of slow twitchers who are 35-55 most would have these findings, some would have back pain, a lot wouldn't. Highly advise against surgery and injections. Stay active. There's a great book called "Why do I hurt" by Adrienne Louw, PhD,PT. Explains a ton about the neurobiology of pain for the layperson. There is really good research going on in this area due to the back pain epidemic, not to mention the opioid addiction problem we have.

The book will explain how chronic pain works.

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CB
Physical Therapist/Endurance Coach
http://www.cadencept.net

100% concur. I’m also willing to guess your pain is not chronic, but episodic in nature- coming and going more frequently than you want. Being active will control your pain far better than medical intervention.

No no, my pain is chronic, it's gotten worse in the last 2 years. The report that comes with the images reads that the herniated part affects the nerves surrounding, so ,yes, I d like to think that it is not just physical, but I am also aching light pain in my left leg....
Of course, I will tell the Dr. that no more painkillers...so, if he advices specific core exercise, etc, i ll go for it. If aint enough...I'll try with a second opinion...I am not the kindda who likes going for the knife easily

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Spaniard. Sorry for my english for the sensitive ones :P

Look up McKenzie credentialed physical therapists in your area. You need a mechanical exam of your spine and then specific exercises to centralize pain out of your leg, to your back and eventually abolish its existence. Core exercises will not help. The longer the pain has been around the more work it will be, but reduction is possible. Good luck.

Few threads on this I have posted my quick story on all of them.......2012 I herniated L5 and got a locked faucet joint on L4. Spent 2 months sleeping on the floor and laying on the office floor between my patients (I am a dentist), the pain would shot from my lower back all the way down to my big left toe. Took lots of naproxen just to get through the day. Did PT about 3 x per month at that point and there was no working out, it was hard to even take the dog for a walk. Months 3-4 I was able to do some core work (followed routines in "pilates for the outdoor athlete") and I could do some light swimming, i stopped doing PT as what they where doing i was able to do at home. I was trying not to eat to much since i really could not do much. Months 5-6, was able to surf some but had to be very careful, did my core work 15-25 min every morning and 15-30 min every night, still could not run and could not bike. Months 6-8 pain would only go into butt and no longer shot down to my toe, was able to run 1-2 miles swim, surf, and continued doing the core work. Months 9-10 I CAN RUN! Ran a 5 mile thanksgiving race (not fast).........Just kept doing the core work and slowly kept building on other stuff. In 2014 i did my first IM. By 2015 I finally did not have any consistent form of pain but was still cautious, second IM done at KQ. By 2016 I stopped worrying about it and only got minor flares ups. 2017 only 1 flare up and another KQ. I credit the consistent core work to my current recovery. I still have to be careful but it seems to be in the rear view mirror. I have had many patients with lower back injury's its one of the most debilitating and some don't seem to be helped long term by surgery. Good luck its a long road as you know.

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2024: Bevoman, Galveston, Alcatraz, Marble Falls, Santa Cruz

I've seen some good TED talks on chronic pain and how most of it is just in our heads. Doesn't make it feel any less real, but makes it hard to treat.

Thank you Calvinbal. I have heard and read trough a small bit about this treatment...might be a good option. I am just wondering what my Doc will advise...anyhow I think there is not a single approach to heal. McKenzie's may work, McGill's, pilates, injections... I'll try the softest things first and if not working i will have to go with injections or surgery if it is necessary. But, I am stubborn, very hard working, and I ll be able to do some tris in the future. Crossing fingers.

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Spaniard. Sorry for my english for the sensitive ones :P