Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 12-10-08, 05:19 PM   #1
PlayNurse
Play Nurse
Thread Starter
 
Join Date: Jul 2008
Location: Denver
Bikes: scattante 560 - vintage sears cruiser- TREK mtb
Posts: 7
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Low Back Pain: PSOAS

I'm looking for suggestions on how to alleviate my low back pain and muscle spasms. I have been seeing a chiropractor for about 2 months now and though the pain and spasms are not as excruciating I seem to have hit a plateau. According to my chiropractor my problem is with my psoas muscle, also called the hip flexor muscle.
On the bike and sitting my pain/spasm is either low or diminished. When standing at work it can be unbearable at times. I do the stretch she recommended everytime I get off the bike. (the stretch I do is keeping one foot flat on the floor and the other foot on top of a stool so that my knee is bent, then leaning into the hip one the side where the foot is plat on the floor, then switching) I have also been doing abdominal workouts.

Anybody have any ideas?
PlayNurse is offline   Reply With Quote
Old 12-10-08, 05:21 PM   #2
10 Wheels
Galveston County Texas
 
10 Wheels's Avatar
 
Join Date: Nov 2007
Location: In The Wind
Bikes: 2010 Expedition, 03 GTO
Posts: 30,108
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 395 Post(s)
Don't go to work.
__________________
[SIZE=1][B]What I like about Texas[/B]
http://www.youtube.com/watch?v=PGukLuXzH1E

Set F1re To The Ra1n ( NY Night Rain Ride)
http://www.youtube.com/watch?v=W7jfcWEkSrI
10 Wheels is online now   Reply With Quote
Old 12-10-08, 07:19 PM   #3
late
Senior Member
 
late's Avatar
 
Join Date: Oct 2002
Location: Southern Maine
Bikes:
Posts: 8,419
Mentioned: 13 Post(s)
Tagged: 0 Thread(s)
Quoted: 1307 Post(s)
Hi,
stretch gently. Swing your legs back and forth, slowly increasing the length
of the swing. After a minute, put a foot on the kitchen counter and lower your hips a bit while keeping your upper body upright. I like this better than the classic psoas stretch where you pull your knee towards your chin.

Here's one to try, just to see if it helps. Sit down, cross a leg, then pull the leg up a bit ( a yogi doing this could get his leg behind his neck) and then make circular motions. This may not do a thing for you, but it massages my butt where it hurts.
late is offline   Reply With Quote
Old 12-10-08, 09:45 PM   #4
DnvrFox
Banned.
 
DnvrFox's Avatar
 
Join Date: Aug 2001
Bikes:
Posts: 20,916
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
You may have a muscle imbalance between your quads and your hams. You use your quads a lot while biking.

I have been fighting the same problem lately - sometimes excruciating pain.

I stretch my hip flexors by placing one bent leg on the other leg above the knee and bending my supporting knee at about 90 degrees and leaning forward with my body. It helps a lot in stretching the piriformis, which may also be causing you trouble.

The other thing I just started today at the advice of a personal trainer who leads our spinning class is hamstring strengthening exercises. I did several at the gym today, and I have had a great deal of relief this evening. Hope that is the cause of the reduced pain, because ham exercises are easy to do.

Hope this helps.

It can be REALLY painful.
DnvrFox is offline   Reply With Quote
Old 12-11-08, 07:37 PM   #5
PlayNurse
Play Nurse
Thread Starter
 
Join Date: Jul 2008
Location: Denver
Bikes: scattante 560 - vintage sears cruiser- TREK mtb
Posts: 7
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by DnvrFox View Post
You may have a muscle imbalance between your quads and your hams. You use your quads a lot while biking.

I have been fighting the same problem lately - sometimes excruciating pain.

I stretch my hip flexors by placing one bent leg on the other leg above the knee and bending my supporting knee at about 90 degrees and leaning forward with my body. It helps a lot in stretching the piriformis, which may also be causing you trouble.

The other thing I just started today at the advice of a personal trainer who leads our spinning class is hamstring strengthening exercises. I did several at the gym today, and I have had a great deal of relief this evening. Hope that is the cause of the reduced pain, because ham exercises are easy to do.

Hope this helps.

It can be REALLY painful.

Thanks I'll try working on the hamstring. That's the same stretch I do, and your right the pain is excruciating.
I think I might try acupuncture if improving hams and abdominal strengthening doesn't work.
PlayNurse is offline   Reply With Quote
Old 12-11-08, 07:49 PM   #6
DnvrFox
Banned.
 
DnvrFox's Avatar
 
Join Date: Aug 2001
Bikes:
Posts: 20,916
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by PlayNurse View Post
Thanks I'll try working on the hamstring. That's the same stretch I do, and your right the pain is excruciating.
I think I might try acupuncture if improving hams and abdominal strengthening doesn't work.
I did hamstring muscle strengthening today - no pain all day???
DnvrFox is offline   Reply With Quote
Old 12-11-08, 07:52 PM   #7
krazyderek
Ca-na-da?
 
krazyderek's Avatar
 
Join Date: Nov 2004
Location: Dartmouth, NS, Canada
Bikes: raleigh grand prix
Posts: 2,024
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by DnvrFox View Post
I stretch my hip flexors by placing one bent leg on the other leg above the knee and bending my supporting knee at about 90 degrees and leaning forward with my body. It helps a lot in stretching the piriformis, which may also be causing you trouble.
This sounds like a glute stretch to me, but i'm no doctor. Leaning forward, ie, bending over, entails stretching your hamstring, glutes, and back.

The stretch i do that is similar to yours PN is this

I do mine next to a bench, chair, or my bed and in this case i would put my right hand on the bed, and only my left hand on my knee and vise versa. My chiropractor showed me this stretch a year and a half ago and it's done wonders. I do it along with a quad stretch and of course, ham string stretch.

I would agree that hamstring under development ie, muscle imbalance would be a good area to focus, just make sure you stretch both muscle groups regularly, but not to often, and never when you're cold.
I find the best time to stretch is right before i got to bed every night.
krazyderek is offline   Reply With Quote
Old 12-11-08, 08:50 PM   #8
DnvrFox
Banned.
 
DnvrFox's Avatar
 
Join Date: Aug 2001
Bikes:
Posts: 20,916
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by krazyderek View Post
This sounds like a glute stretch to me, but i'm no doctor. Leaning forward, ie, bending over, entails stretching your hamstring, glutes, and back.

The stretch i do that is similar to yours PN is this

I do mine next to a bench, chair, or my bed and in this case i would put my right hand on the bed, and only my left hand on my knee and vise versa. My chiropractor showed me this stretch a year and a half ago and it's done wonders. I do it along with a quad stretch and of course, ham string stretch.

I would agree that hamstring under development ie, muscle imbalance would be a good area to focus, just make sure you stretch both muscle groups regularly, but not to often, and never when you're cold.
I find the best time to stretch is right before i got to bed every night.

Nope, the stretch I do is specifically called a piriformis stretch. Perhaps I didn't describe it well.
DnvrFox is offline   Reply With Quote
Old 12-11-08, 09:00 PM   #9
motorthings
Senior Member
 
Join Date: Dec 2007
Bikes:
Posts: 447
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 7 Post(s)
Find a masseuse who is trained in psoas release, and see if that helps. That and good stretching has done wonders for me (from not able to ride 10 miles without pain, to easy centuries). Check out these threads and search the interwebs for psoas stretches, there is a lot of good information out there.

back pain? check out your psoas!!!
Leg pain, psoas, and stretching
motorthings is online now   Reply With Quote
Old 12-12-08, 10:41 AM   #10
Creakyknees
ride lots be safe
 
Creakyknees's Avatar
 
Join Date: Jan 2007
Location: Texas
Bikes:
Posts: 5,208
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
always remember to stretch the opposing muscle(s) as well.

after I'm warmed up /after a ride, I get on the yoga ball and lay on my back, opening up my front / chest / stomach / front of the legs. sorry, don't know all the muscle names.

but I'm usually pretty tight in the very top of my quads where they meet the hip, so this is a good stretch for that. you can just relax and breathe, vs that standing pose above where you have to maintain some degree of muscle tension and posture.
Creakyknees is offline   Reply With Quote
Old 12-12-08, 10:43 AM   #11
Creakyknees
ride lots be safe
 
Creakyknees's Avatar
 
Join Date: Jan 2007
Location: Texas
Bikes:
Posts: 5,208
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
oh I also got one of these hard foam rollers, they are cheap and awesome to roll around on and stretch and massage:

Creakyknees is offline   Reply With Quote
Old 12-12-08, 01:41 PM   #12
Road Fan
Senior Member
 
Road Fan's Avatar
 
Join Date: Apr 2005
Location: Ann Arbor, MI
Bikes:
Posts: 12,421
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 69 Post(s)
Quote:
Originally Posted by Creakyknees View Post
oh I also got one of these hard foam rollers, they are cheap and awesome to roll around on and stretch and massage:

Creaky, it's made you look so young, too!
Road Fan is offline   Reply With Quote
Old 12-13-08, 06:16 PM   #13
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Posts: 11,645
Mentioned: 9 Post(s)
Tagged: 0 Thread(s)
Quoted: 287 Post(s)
This is pretty cool:
http://www.bandhayoga.com/keys_psoas.html

A riding buddy of mine had this problem. Solved it by moving his saddle a bit forward, lowering his bars quite a bit (3"?) and going to a slightly longer stem. The increased stretch seemed to relax the muscle.
Carbonfiberboy is offline   Reply With Quote
Old 12-14-08, 04:35 PM   #14
ridethecliche
Village Idiot
 
Join Date: Jan 2007
Location: Bahstaaaaan
Bikes:
Posts: 20,241
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Quote:
Originally Posted by Carbonfiberboy View Post
This is pretty cool:
http://www.bandhayoga.com/keys_psoas.html

A riding buddy of mine had this problem. Solved it by moving his saddle a bit forward, lowering his bars quite a bit (3"?) and going to a slightly longer stem. The increased stretch seemed to relax the muscle.
I've been having issues forever with my left lower back hurting on rides. I had a fit that solved it and it started up again when I had to swap saddles after mine broke.

Over winter, I'll try flipping my stem down, and putting my saddles nose down a hair more and see if that helps.

Thanks!
ridethecliche is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 03:20 PM.