For the life of me I cannot figure out what exercises I need to do to improve my back weakness when bending forward. Either standing up and bending forward at waist/hip or on the bike and lifting your body up from the handle bars. (I cannot do the hover test though i am on my tri bike which probably is too aggressive to really do that).
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For background I have a disc bulge/DDD on my L5-S1. I was doing typical PT and NSAID route for a year but it wasnt getting better. I suspect my PT wasnt that great but I have built up considerable strength in the exercises prescribed (bird dogs, side and forward planks, squats (with small weights held overhead for spine alignment), crunches, stretching legs.
So I went the lumbar epidural shot route recently. Feeling much better pain wise so want to get back on PT hard. I cannot seem to find that correct PT exercise/series of exercises that will help with the forward lean weakness. I feel like I am missing something super basic but cannot seem to find online anywhere. and yes I am looking at other PT’s in area (north jersey).
I don’t have the exact same problems as you, but I did endure consistent back pain for a while before finding this video. 3 weeks or so of doing this daily and the pain went away entirely.
I’ll throw in a +1 for that video, with two additional comments:
I ran that video past a very well qualified sports physio Ph.D. friend of mine who gave it a big thumbs up.
Early on (maybe 3rd time you attempt it,) film yourself completing the routine. I found that I was doing some of the things he was stating not to do, even when I thought I was correcting them. Your perception of your body is not always correct. Video greatly helps.
Start actually doing some actually lifting weights under a S&C coach.
The forward lean you talk about could of been just an adapted posture due to the back pain you had. This will take time to work on.
Yes. Chris Johnson is another possible to try. You are past these isolated things you need to build up everything more the likely nothing works as one.
You may weak hamstring and calves which contributes to lower back bearing more load to generate movement.
LBP patients often fear things that they need to do.
These iso holds work! Great resource. I find the newer 12 minute version more difficult. Have used both of the original and newer versions posted on YT and cannot say enough good things about them. You may even have a practitioner in your city.
I don’t have the exact same problems as you, but I did endure consistent back pain for a while before finding this video. 3 weeks or so of doing this daily and the pain went away entirely.
Background:
Low level college runner
Disk rupture age 28 loss of much nerve control
It took a few years to manage things
Started tri and it was better but not great
A couple of years of foundation exercises seemed to make a difference.
Now I only bike (100k miles past 5 years) and have essentially forgotton about my back!
Maybe you aren’t properly balanced with your bike position is the reason why you can’t do the hover test.
As I’ve aged my body has changed and (still) for the longest time I couldn’t get comfortable on the bike. I made some changes and slowly things are getting better.
I installed 160mm cranks down from the stock 170mm. Moved my saddle back and up - actually several centimeters each. I finally believe I have my saddle position dialed in and now I’m working on my stack and reach.
I firmly believe going with shorter cranks was the best thing I did for bike position and comfort. Also, a result of these changes I feel much better descending and standing to climb.
I also bought / use a reverse hyper machine. Plus simple hip flexor stretches randomly throughout the day.
The misconception surrounding low back pain and strength is rampant in the general public and here on slowtwitch. This perception that “core weakness†(however one measures that) is somehow correlated with low back pain is false. Strengthening your core does not improve pain per se, generalized activity combined with medical and pharmacy intervention is more likely to help. Furthermore, bending forward is correlated with lower back in those experiencing a flare up. Pulling your knees to chest or trying to touch toes or stretch hamstrings is likely to be provocative. In addition, in the presence of pain our body’s ability to generate force through muscular contraction is inhibited. The bottom line is general exercise is useful for lower back pain, and targeting the core to achieve some specific test is not likely functional nor particularly useful.
The misconception surrounding low back pain and strength is rampant in the general public and here on slowtwitch. This perception that “core weakness†(however one measures that) is somehow correlated with low back pain is false. Strengthening your core does not improve pain per se, generalized activity combined with medical and pharmacy intervention is more likely to help. Furthermore, bending forward is correlated with lower back in those experiencing a flare up. Pulling your knees to chest or trying to touch toes or stretch hamstrings is likely to be provocative. In addition, in the presence of pain our body’s ability to generate force through muscular contraction is inhibited. The bottom line is general exercise is useful for lower back pain, and targeting the core to achieve some specific test is not likely functional nor particularly useful.
I agree with this in my experience. My core is very strong. Huge back pain still.
Not sure if you have a specific recommendation. Some general fitness I simply cannot do because of the pain. So need ideas
You’re right to seek out PT. It’s hard to diagnose online, but it sounds like you have typical LBP without specific onset. I generally recommend seeing a McKenzie credentialed Physical therapist. (Cert MDT or Dip MDT) as they can examine you and prescribe specific exercises to reduce pain. The nice thing about these exams when done well is that it becomes very apparent what helps and what aggravates your condition during the course of the exam. From there an appropriate prescription can be created. Most people with LBP of non specific origin respond to some type of bending or stretching backward. But seek out this type of PT for assistance and confirmation of your directional preference. As well, walking and being active is generally recommended over being sedentary.
You’re right to seek out PT. It’s hard to diagnose online, but it sounds like you have typical LBP without specific onset. I generally recommend seeing a McKenzie credentialed Physical therapist. (Cert MDT or Dip MDT) as they can examine you and prescribe specific exercises to reduce pain. The nice thing about these exams when done well is that it becomes very apparent what helps and what aggravates your condition during the course of the exam. From there an appropriate prescription can be created. Most people with LBP of non specific origin respond to some type of bending or stretching backward. But seek out this type of PT for assistance and confirmation of your directional preference. As well, walking and being active is generally recommended over being sedentary.
I am diagnosed with degenerative disc disease in my L5-S1 with a clear bulge (MRI shows it). I’ll need to find a PT that works for me. I tried the 12 minute set above and couldn’t complete it fully. Will work on that too.
I am very active - 3x ironman, 12x half, countless oly/sprint/running races. I walk about 3 miles a day. I’m 36 years old.
When I lean forward it feels like my back gives out (plus pain) but I can do every core exercise no problem. Including Supermans.