I have had a herniated disc fo a while now and I am finally starting to be able to train again (riding and swimming… hopefully soon to be running without pain too).
I am interested to hear of any adjustments you guys think would be make my riding safer for my back. The disc in question is L3-L4, so any position that supports the lumbar region/takes pressure off is ideal…
Cheers,
AS
have you ever seen a guy on a recumbant bike? ya, that is the only way to say you are in a good position for a disc hern. Discs do not like spine flexion (bending forward). So, tri position is about as flexed as you can get.
So, just ride in the most comfortable position you can.
the stronger your core, the better your disc will be.
hope this helps.
+1. I have the same issue. What has helped me: Get your core strong, lose any extra weight around your middle, and get your hamstrings as flexible as possible, all of which will take pressure off your back. Back off the physical activity as soon as you feel a flare-up coming. Good luck to you.
It might be helpful if you could localize the herniated portion of the disc in addition to it’s level. As noted above, flexion can exacerbate disc related distress if the herniation is posterior. But, if you’re lucky, lateral disc herniations seem to get a modicum of pain relief by leaning away from the symptomatic side, decreasing the tension.
Some training is better than no training for a host of reasons. So, perhaps you could start riding in a more upright position gradually working your way more aero. I’m sure your doctor has told you that this return process can be one of starts and stops, that it could take a year, but it sounds like you’re on the right track. Good luck.
I am a very small female athlete (size 0-2 US) so have no excess weight to lose. I have been an athlete all my life and I am only 28, so this is not an age related herniated disc, I have had it since I was 15. However, things have got much worse in the last two years… I am also a qualified Pilates instructor, which seems to really help with the pain, both long term and sort term.
Is the only way to specify the location of the herniation through an MRI? Surely symptoms (ie which nerve gets affected) are an indication, or not? Also, would MRI finding be quite transient? For example can I use the MRI I had two years ago (when I had pain 8/10 compared to 3/10) or do I need a new one?
Sorry for the series of questions - I know I should be seeing my physician again to discuss all these things but he is in a different city and not so easy to get hold of…
Hi there.
As the owner of a right paracentral disk herniation at L5-S1 with radicular pain- you have my sympathies.
After a lot of trial and error I’ve come up with two positions on two different bikes that I’m able to ride in.
Old School steel mountain bike that has me riding like I’m seated at the dinner table.
P2SL as steep as possible, drop-nose saddle and 12cm drop to arm-rests; base-bar use is almost unmanageable though.
I think the common denominator is that both positions open up my hip angle and allow me to arch my back into extension at will. Sadly I’m stll unable to ride my rode bike.
No, it’s unlikely that another MRI is worth the $$ unless the information it gives you changes your treatment plan. This is unlikely since your pain is slowly diminishing. But, it would be a snap to get a copy of the report from the old MRI to see and discuss it with your doc. Just call the place where the study was done and ask to have it sent to you. They may ask for some type of release first. Hope this is helpful.
lateral disc herniations seem to get a modicum of pain relief by leaning away from the symptomatic side, decreasing the tension.
Indeed. I have an L4-L5 herniation that is posterior-lateral( to my left side) in it’s orientation. I have found that riding in my normal road riding position to be not bad. I can’t ride in the classic tri position for too long or in the drops on the road bike for too long. That creates too much spinal flexion, but riding on the hoods on my road bike, and keeping the pelvis and core stable, with my normal drop of about 10cm is fine for a moderate amount of riding. Things can and do stiffen up while riding and I need to stay on top of my core strength and hamstring and hip-flexor flexibility.
That being said, it’s been my experience that back problems and highly individual - what works for me, can be completely wrong for another. Over the years I have found that what’s important is finding out what works for me, what I can do and what I should not be doing. For example - some of the core strengthening exercises that many say are must-do routines for people with back-pain, I find make my back worse!
Thanks for the much useful info - it is good to know that there are people out there who have been through this and are (sort of) out the other side.
The medical info is also very useful - will try and get a copy of my old MRI.
Alwin - not sure I read what you write correctly, but do you mean you are riding a P2SL aero? I did originally think that aero might be a possibility with the certain seat tube angle and the seat tipped. Trying to make changes slowly still…
I too can ride a mtb and have been able to for quite a while, even before I could sit down at the office. Go figure…
Steve, your story gives me hope. You are completely right about back problems being individual - I a still in the process to see what works for me. I am also coming to terms with the fact thta I might not be able to race again, or if i do manage to get back to tri it might only be sprints…
What do you mean by moderate amount of riding? It does mean different things to different people… 
For at least a decade I couldn’t handle more than 30 minutes on the bike every other day. Hang in there and don’t quit trying…just keep adjusting.
I think that one possible solution is to ride a very aero TT position. This puts all the upper body weight on to the elbows and there is very little or no compressive force on the discs.
In all cases when riding, you need to keep a natural lardosis in your lumbar spine…basically the same position your back is in when standing. By keeping your low back arched naturally you will avoid putting tension on the disc. That will require that you rotate your hips forward more than you are used to and you won’t sit as squarely on the bottom as you used to. You’ll be rotating forward more in to the crotch and your sitting positions will be much less comfortable. But that is more easy to manage than a worsening of your back pain. In conjunction with this different sitting position, try a variety of split saddle designs.