Sciatica - Lower Back Pain

I felt lucky to have a twitter friend who have experienced the lower back pain that i'm having right now. The symptom is identical i.e pain in the lower back that extended to numbness to the entire leg. It is called Sciatica, a situation where pain caused by the compression injury to the L4 & L5 vertabrae.

Thanks tristupe for highlighting this to me. He is a seasoned triathlete and an IM finisher. I never meet him in person but he is kind enuff to share his experience. You can refer to his entry here.  And knowing now that he is strong as ever, it make me believe i can recover and come back stronger.

In Tristupe blog entry he recommend the following stretching

1. Harmstring Stretch
2. Pelvic Lift

Prior to reading his blog entry, I have tried other exercise with the purpose to strengthen my back. This is based on what Dr Rozman recommended.One of it is pilates. You can search for a guided video of  pilates move from Runnersworld.

When Reality Bites

One week before PBIM 2012, i felt a pain at my lower left back. The pain also felt at left hip & sometime numbness on my left calf. Strangely, the pain felt after i finish running my final LSD at Bukit Aman & not during the run itself. During the run, ITB strike back, so for safety reason i decided to take a total rest in the final tapering week.

While ITB subsiding, the pain at lower back continues to linger. To alleviate it, i take painkiller. However, this double whammy was a huge setback since it happen at the last moment. I have a long chat with Zaki Omar, my retired partner in crime on whether i should continue run Full Marathon PBIM. He share his experience & how I should strategise in my current condition. Thanks bro, you give me that confidence when i already down.

So off we went to the Pearl of the Orient Island  i complete the full marathon. The night before the race, i took acoxia one hour before the race. No pain felt during the race, alhamdulillah. but as expected ITB struck again one hour after completing the race.

Two days after the race, felt pain in the lower back again & it become persistent. I visited the local Dr. He suspect that there is minor muscle tear at my back and advise me to rest for 3 weeks. As usual for case like this, i was prescribed with muscle relaxant & painkiller.

One week went by, i almost finished up the muscle relaxant but the pain is still persistent. No choice but going back to the Dr and request for referral to any sport injury expert or orthopedic. The Dr suggest one Dr Rozman Idrus at KPJ Damansara. I went to KPJ on Tuesday, 27th Nov 2012 hoping to straight away meet the said Dr Rozman. Unfortunately, he is already fully booked for the day. He is only free on Friday afternoon, 2.30 pm - 5.00 pm. so I book that slot.

On the appointment day, I first to arrive 10 minutes before 2.30 pm. However, I am not the first in queue since my GL is not yet obtained. So I have resolved that first and only than I met Dr Rozman. I brief him about the pain and ushered me to further test. He suspected that my problem was due to slip disc. Oh my, that was awful to hear. Never taught that it is that worse. Immediately he arrange for MRI scan.

First time inside MRI tube, laying there motionless for almost 20 minutes. Have to la, because the guy who manned the machine said if make any move during the procedure, it may extend it until an hour.

Being a private hospital, there are quite efficient, the MRI result is ready for Dr Rozman review in 30 minutes. MRI result confirmed Dr Rozman initial diagnostic. One of the disc, if i not mistaken L4 or L5 slipped from its position and hit the nerve. That is where the pain come from.

So, next action, surgery or no surgery. Luckily not required. But he advise me to strengthen my back first only that i can run again. Sounds good to me.

One word of advise from him is even though i have been running for the past 2 years, 36 years before that I did not involved much in such rigorous activities. So the consistent or maybe excessive pounding for the last 2 years sends a big jolt to my 'lembik' body and it cant cope. And he said also if i run again later, dont overboard i.e if my body could only take 10 km pounding, than that is your limit.

Aiyah, this Dr put me in dilemma lah.

What to do, look like i have to scale down all my running plan for 2013.

To limit the risk, I decide to take a total rest for the whole month of December and hopefully all will be well coming January 2013. Insya allah    



       

One Vision Run - Family Run

Family Run or Fun Run might be the least popular category in any running event. Normally the fee is the cheapest and during the event itself, it will start the last after all other categories. The distance is also the least challenging, normally around 2 - 3 km. 

I have been running for a year. Other than completing a race, achieving a PB, to be able to watch my family, esp my three kids to run together with me, I would say an achievement. 

Not many running events offer this category. So when there is opportunity, me & wife will not hesitate to register. The fee is also cheap i.e RM 20 for a team of 4. Registration is available thru  myraceonline. 

I went to collect the race kit on Friday, 2nd March at Padang Merbuk. The race kit collection booth was a simple affair. I did not expect a lot with the nominal fee, so we got 4 bright orange adult size cotton t shirt. and one bib (one bib only not four). 


On race day, we arrive almost near to the starting time. I am expecting the starting point inside Padang Merbok, but it was actually on Jalan Parlimen. The kids were very excited and once we started they ran excitedly and upon reaching Bulatan Bank Negara, I saw Tey Eng Tiong and another 2 photographer. i shouted his name and he took our best shot. 

Than the route turns left to Jalan Sultan Salahuddin. Both Hafiz & Farah surprisingly continues the run. But when the route turn right to Jalan Dato Onn where it goes uphill, I have to ask both of them to slow down & walk where necessary. This is just to ensure that both dont pancit so fast. Both Mama & fatin already out of sight, but i believe both will not be that far enough.

After we passed Memorial Tun Hussein Onn, both of them already asking for water. It is unfortunate that i did not bring the water bottle which i normally did. So to distract them, i said that finishing line is just nearby and they can get water there. Luckily they took it and start the run & walk and while the route also start going downhill until the traffic light near PWD. 


Turn right to Jalan Sultan Salahuddin and it start going uphill again and another session motivation where when we reach the peak there was a water station. What a relief! not for me but for the kids lah. Ha ha. There meet mama & Fatin.  Mama also busying herself helping the volunteer at the water station.

After the water station, finish line already near and with everybody is refreshed & motivated back, it nice to see the kids excitedly running to the finish line. Farah fell at the finish line but she suffered only small bruises and she is okay.


I met & chat with Affendy Nanyan who finish first in the Family run category. Congrats bro! and the Deo AH, my BSDA running partner who did a PB in the 10 KM category. Weldan! 


My other BSDA partner, Zack Yui is supposed to run in the Family Run. But he was not there. 


To sum up, it was a nice outing for the whole family & am really proud that the kids can run the whole stretch. Hopefully, one day, they will take it competitively.