Hey folks

Any tips on how to start kiting again after suffering herniated disk and sciatic nerve problems. Waist vs seat harness, stretches etc

Thanks gang!

Much appreciated

Tim

Hey Smitheman,

I had 2 level disc surgery 20+ years ago (no fusion) and have been surfing, snowboarding and more recently kiteboarding since.
Many many problems and a few spinal injections and thousands of Voltarens along the way but still able to manage it.

I actually find because of the nature of my posture (lordosis ie my butt curves outwards) a waist harness works best
for my and actually gives me some relief if my back is playing up.
It sort of cradles my back and is very comfortable. If I used a seat harness i think it would tilt my pelvis forward and
that is very bad for me.

You need to be very conscious of your posture and keeping a "neutral spine" like weightlifters do. I wish someone
had taught me this earlier and saved me a lot of trouble and pain. I had no idea of the best / safest position for the spine,
in actual fact I had it quite the wrong way around which probably helped lead to my injury in the first place.

But the one thing I have learned dealing with this injury for 20+ years is you have to find out what works for YOU.
I've shared stories with people with the same problem and it's so variable as to what works / helps / hurts so I
can't stress that enough.
A physio once recommended stretching the front hip flexors and I thought why? but it worked and to this day I still do it.
Also piriformis stretches are sometimes good for my sciatic nerve, but if overdone can aggravate it. (google and youtube).

So don't despair you should be able to work your way back into it, just stay fit active and strong, thats the key and as
i said work out what works for YOU most importantly.

I currently have a 2 herniated discs (L2/3 L4/5) also a fractured veritabrea in the same area I've already had 1 round of cortisone injections and about to go get another along with a microscopic decompression scalping this time under a neuro surgeon i recommend that 1st if not already go to your local gp to refer you for MRI n CT scans to find out the exact nature and location I also have found a great physiotherapist who will be much better than any dr I have found so far the physio will give you stretches along with exercises and massage I have been going to my physio now for almost 3 months and I still go to the gym 4-5 days aweek lifting heavy weights as I find that helps strengthen my back I've noticed a huge difference also I was out kiting yest
As what the last post you have to learn how to manage when your back gives you trouble and what helps to relieve the pain when it flairs up your physio will help teach you everything you need to know
Good luck with it all and with patience time and a great physio you'll be back kite'n in no time but see a physio they are worth their weight in gold or atleast mine is anyway good luck champ keep us updated on your recovery

Also I'd recommend seeing a sports doc. instead of your local GP.
They understand that you will want to resume your sporting activities and they deal with this stuff with their athletes all the time
so they know the ropes.
I personally have had great experiences with Sports Med. Subiaco if you are in WA.

Good luck mate, let us know how you go with your recovery.

I currently also have two stage 2 herniated discs in my lower back. I've had bad pain for about 4 months now.
I wasn't aware of the issue until I had an MRI, but they said I must have had it for a long time. I'd had bad nerve pain only ever on my right side and it usually went away with time and rest, this time the pain was down my whole left side from waist to foot and only got worse to the point I basically couldn't sit down and stand back up again without taking about 5 minutes to start moving.

The funniest bit is though, if I'm Kiteboarding, Wake or Skateboarding I basically have no pain. Sport isn't giving me pain and I don't feel any worse afterwards...At first the doctors told me to do nothing, just take it super easy, eat all these drugs, lie on my back a lot and get steroid injections into my spine... I did this for a couple of weeks and felt worse than ever... I started just doing stretches again myself and as soon as I did I felt a little better.

They told me that I can now do what I want as long as it doesn't hurt me... I stretch as much as I can and kite when I want but I'm still not better, every day is a bit different, some better some worse. All I can say is that the stretching deffinetly helps, if I don't do that in the morning I'm basically in chronic pain for the day.

Sitting in a car or a chair is the worst thing ever haha.

Rowdy, what stretches are you doing in the morning?

Fractured L1 in August last year, only minor no surgery required, 12 Weeks with no kite boarding & plenty of Physio. Had same thoughts about seat harness or waist decided to try with waist harness, as you mentioned in your original post I find it cradles my lower back. I tried Seat harness shorts for 1 session only lasted 20mins as found I would lean to far forward causing real pain in Lumber region. Get some advise from your Physio for there opinion also.

Hay mate I crushed 6 vertebrae about 4 years ago while snowboarding.
My recovery consisted pretty much of me doing nothing for the first 2 months.
Started swimming after 2 months.
Then hit the gym around the 3 month mark and around the same time I also started kiteing ( mowing the lawn) again.
I pretty much focused on core mussel groups (Abs, lower back , lates & shoulders)
Everybody's different so take your time.
For me my kiteing progression went as following.

3 months to get back on the board but still in pain.

7 months until I could kite pain free.

12 months until I could Throwdown.

Injurys suck balls take it easy bro.

Close to 25 years of acute lower back dramas
Mine is facet joints due to my discs losing height
Basically my back has had a hard life
You really have to learn to listen and learn how to manage your back, when sore ice is better than heat, when feeling sore keep moving but take it easy, as it can be arthritically induced
Stretching especially hamstrings can be very beneficial, a strong core imho is paramount
You don't need balistic regimes like heavy weight squats etc, a set of power bands are great, especially on one leg as your using your core to balance , stand up paddle will see great results, cycling especially uphill out of the saddle, losing weight, eating healthy, cutting back on the grog ( alcohol causes inflammation), I spend close to 20 mins per day hanging off a beam in a relaxed state to open my vertebrae really helps me, seat harness can cause compression and stop your core working compared to a waist harness,
There's nothing worse than back issues imho it's the most debilitating injury , I'm always looking at different exercises for my core,
Get pearced ( kite world )by Matt Pearce has some great core focused exercises , ensure you have a level of fitness and core strength before getting back on the kite, also building up session times will benefit rather than going nuts ( hard to do) , 100% commitment

Wow thanks for all the responses and suggestions. really appreciate it gang!

thanks

tim

What treatment have you had for the herniaiton?

Sorry, should have mentioned that I ride a waist harness and feel that it actually makes my back feel better after a session. My dad and uncle have both had really bad lower backs as well and both of them say that windsurfing in waist harnesses made their backs feel better not worse also.

@Kemp90 just a few certain stretches (basically yoga poses) that help to stretch my lower back and maintain good movement, childs pose, cobra etc. Also I do some exercises to try and strengthen my core as they said that really helps (although I don't feel my core is that weak).

Smitheman

I did the same thing back in 2010 - herniated disc causing chronic lower back pain and sciatica. I couldn't run for 4 years.

Tried physio, pilates, acupuncture.

The thing that worked in the end was Bikram Yoga, 3 times a week for 18 months. Cannot recommend it enough. I now kite, surf, run and play tennis with little to no pain.

That being said, I think if I consistently did the recommended exercises from physio or pilates (as consistently instead of yoga), I believe it would have done the job.

I strongly believe the key is consistency and commitment. Commit to a rehab program and consistently complete the exercises as recommended for a prolonged period of time (1 year to 18 months).

In the mean-time, swim. It is excellent exercise and will keep your fitness up.

Good luck and stay positive.

Good to hear Cooky.

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sir ROWDY said...
Sorry, should have mentioned that I ride a waist harness and feel that it actually makes my back feel better after a session. My dad and uncle have both had really bad lower backs as well and both of them say that windsurfing in waist harnesses made their backs feel better not worse also.

@Kemp90 just a few certain stretches (basically yoga poses) that help to stretch my lower back and maintain good movement, childs pose, cobra etc. Also I do some exercises to try and strengthen my core as they said that really helps (although I don't feel my core is that weak).

The neuro surgeon I saw mentioned genetic, and I also have family members with back issues, I also thought I had a strong core but until you actually have one you wouldn't of realised, you've only one back, and my biggest motivation is kiting, I honestly couldn't imagine not being able to kite through back issues, just take a moment and look at the anatomy of your back, especially nerves, it's an amazing but complex web of possible pain, look after your spine, if you're having dramas you've already done damage, start to look after your back not continue damaging it

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cauncy said..

sir ROWDY said...
Sorry, should have mentioned that I ride a waist harness and feel that it actually makes my back feel better after a session. My dad and uncle have both had really bad lower backs as well and both of them say that windsurfing in waist harnesses made their backs feel better not worse also.

@Kemp90 just a few certain stretches (basically yoga poses) that help to stretch my lower back and maintain good movement, childs pose, cobra etc. Also I do some exercises to try and strengthen my core as they said that really helps (although I don't feel my core is that weak).

The neuro surgeon I saw mentioned genetic, and I also have family members with back issues, I also thought I had a strong core but until you actually have one you wouldn't of realised, you've only one back, and my biggest motivation is kiting, I honestly couldn't imagine not being able to kite through back issues, just take a moment and look at the anatomy of your back, especially nerves, it's an amazing but complex web of possible pain, look after your spine, if you're having dramas you've already done damage, start to look after your back not continue damaging it

Right on man, couldn't agree more.

I Work as a doctor and do a lot of pain medicine so see people with terrible backs a lot:

The above advice is really good and similar to the advice I give my patients:

1) Make sure your neurosurgeon is happy you've had enough time to heal from the surgery
2) See a physio to get some strengthening exercises specific to your injury (likely the Mckenzie Manoeuvre as it sounds like you probably had a posterior disc protrusion but see a professional)
3) Get active and keep active but build up slowly - Pilates and swimming would be an excellent re-introduction to activity as they are whole body / core strengthening without putting your body through too much range of motion which may put pressure on those discs
4) Gradually build up to flexion motions of the back (I wouldn't go straight to yoga as I think it focuses a little too much on flexibilty but once rehabilitated will be great for injury prevention)
5) Get back kiting but try and go easy!!!!!!!! Boosting big and putting that axial load through your spine is going to put a lot of force through your discs, your discs will regenerate but unfortunately will always be slightly more vulnerable to injury.
6) Harness wise I would go a really solid waste harness like the Manera Exo (especially if your physio agrees that the Mckenzie exercise is good for you) as it doesn't ride up an provides a lot of lower back support. Plus the shape a waist harness pushes you lumbar spine into a position that is actually good for 95% of disc herniations ie. slightly extended.

At the end of the day the worst thing you can do for your back is to lie in bed taking painkillers so get out there and get back kiting - Take it slowly be patient and Good Luck

Alright Tim,
I'm a mechanic by trade ( constantly bent over cars both for work and by the Missus ) I find swimming is really good plus after any serious sessions I hit the arnica hard for my back & Bung knee it has been working a treat of late. Have you Seen them dakine shorts/ harness they look comfy as.
Swim swim swim

Re stretches this my help you i find they really help me

I have (had) chronic low back pain and crush fractures to t3-4-5. A seat harness made my low back pain worse. I think it was toe side riding and having the harness act like a giant wrench torquing at my hips.

Since switching to a waist harness (about 10 years ago) I have had no pain from either area. I think the continual twisting and flexing of the area, and lots of toe side riding, has strengthened and loosened everything so now I am pain free.

While I am a strong believer in "use it or lose it", and the benefits of exercise, I have found that lifting heavy weights (dumb bells) does aggravate the crush fracture area. You need to walk the line between pushing yourself a but, and listening to your body when it tells you to back off.

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upsidedowner said...
Re stretches this my help you i find they really help me

Those are some of the worst suggestions I've seen, especially if the cause of problems is disc related.

Just for that top one alone, that person should be struck off

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Kamikuza said...

upsidedowner said...
Re stretches this my help you i find they really help me

Those are some of the worst suggestions I've seen, especially if the cause of problems is disc related.

Just for that top one alone, that person should be struck off

Well they've worked really well for me before I went to this physio I could hardly move now I'm back surfing kite'n again everyone is allowed their opinion

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THE PIN PULLER said...
Alright Tim,
I'm a mechanic by trade ( constantly bent over cars both for work and by the Missus )

Your missus bends you over cars? You're doing it wrong mate, no wonder your back is f--ked...

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upsidedowner said..

Those are some of the worst suggestions I've seen, especially if the cause of problems is disc related.

Just for that top one alone, that person should be struck off

Well they've worked really well for me before I went to this physio I could hardly move now I'm back surfing kite'n again everyone is allowed their opinion

Reversion to the mean, with help from RICE and . . . tablets?!

You should never be rounding out your lower spine like that, especially if your pain is the result of disc herniation. Even the squats are wrong. Neutral back, FFS.

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Kamikuza said..

upsidedowner said..

Those are some of the worst suggestions I've seen, especially if the cause of problems is disc related.

Just for that top one alone, that person should be struck off

Well they've worked really well for me before I went to this physio I could hardly move now I'm back surfing kite'n again everyone is allowed their opinion

Reversion to the mean, with help from RICE and . . . tablets?!

You should never be rounding out your lower spine like that, especially if your pain is the result of disc herniation. Even the squats are wrong. Neutral back, FFS.

The one I agree with is the one on the second sheet on the right, this one gives me a really good lower back stretch and relives a lot of my pain. If I don't do a minimum of this stetch in combination with some form of cobra (to even it out) in the morning after waking up I'm in far worse pain during the day.

Don't knock the tablets !!!!
I reckon I've downed enough Voltaren's over the years to sink a ship, as have a few of my mates with "old guy" injuries.
It's a running joke among us.
But hey you gotta do what you gotta do !!!

Voltaren is the good stuff. Can't get hold of it here without a prescription and they only give you maximum 10 days worth, unless you know people. Gotta treat the source of issue though: if it's not just inflammation, you're just putting off the misery.

Anti inflammatory meds are consistent with stomach and kidney issues, ensure your guts lined prior, milk, bananas , porridge etc are what I eat when taking anti Inflammatory tablets, clonac 50s are the best I've used, but soon as I'm under control I ween myself off them,
One of the best aides is a pillow placed under your knees when resting on your back, massively releaves pressure on my back

Yep the "Vollies" as we affectionately refer to them are really hard on the guts.
They make you overproduce stomach acid and can lead to stomach ulcers.

There are tablets called "Nexium" which are proton pump inhibitors that I now take whenever i'm on the Voltaren (or whenever my stomach is playing up after years of the Vollies giving it a hiding !!) They limit the production of stomach acid to counteract the effect of the Voltarens.
But what do you do.............people do worse things to their bodies for no good reason, I just want to be able to enjoy myself so they for me are a necessary evil unfortunately, but i try to keep it as minimal as possible.

Try this back workout... Back RX by Vijay Vad,MD. (Google it) Worked wonders for me. I also use an acushakti mat, or inappropriately named Spoonk mat.
And I use a knee wedge when sleeping. Try loungedoctor.com.

I sound like an infomercial but all these were awesome for my back.

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upsidedowner said..

Kamikuza said...

upsidedowner said...
Re stretches this my help you i find they really help me

Those are some of the worst suggestions I've seen, especially if the cause of problems is disc related.

Just for that top one alone, that person should be struck off

Well they've worked really well for me before I went to this physio I could hardly move now I'm back surfing kite'n again everyone is allowed their opinion

These are great if you have spinal stenosis. Not great INITIALLY if you have a disc herniation