From Sciatic Pain to Crankworx:

Nic’s Return to MTB After a Bulging Disc

When you’re deep in nerve pain, it’s hard to imagine anything else. It dominates your thoughts, limits your movement, and shatters your confidence — especially as a mountain biker.

Nic (AKA VanCan - check out his Youtube Channel) spent over a year stuck in that cycle. His symptoms stemmed from a bulging disc, triggering chronic left-sided sciatic pain, deep low-back tension, and asymmetrical control in nearly every key movement pattern for riding.

But in 2025, things changed. By summer, he wasn’t just symptom-free — he was hitting Whistler, unlocking new features he hadn’t touched before, and riding harder than pre-injury.

This is the story of how we moved from survival mode… to performance mode.

“I know how to irritate it…”

When Nic and I first spoke, he already knew his triggers:

– Flexion and pulling under load (bunny hops, yanks on the bars)

– Seated positions (long rides, working at a desk)

– Overreaching into spinal rotation or deep stretch

His movement pattern had become a workaround. His right QL and deep hip were doing the work. His left glute and trunk stabilizers weren’t trustworthy. Every time he tried to move fast, yank hard, or drop into technical terrain, something felt off.

He was past the acute injury phase — but he wasn’t ready.

We weren’t here to “fix” him. We were here to build a body he could trust.

Phase 1: Restore Reliability (January–March)

In the first 8 weeks, our work was about control, symmetry, and sensitivity.

Nic didn’t need high reps or PRs — he needed honest feedback from every rep. That meant shortening ranges, eliminating spinal shear, and building midline control.

Key Movements:

– RDL Variations (asymmetrical loading) → helped address left/right glute imbalance

– Suitcase Carries (light weight) → revealed QL overcompensation and built awareness

– Shinbox Glute Stretch + Nerve Glide → relieved left-side tension and improved hip rotation

– Deadbug Pullovers + Swiss Ball Deadbugs → built deep core activation with minimal lumbar stress

– Iso Goblet Squats → improved bottom-position trunk control and mimicked trail posture

Progressions:

– RDLs moved from bilateral tempo → single-side asymmetrical loading

– Deadbugs progressed from supported to dynamic → to Swiss ball version with added tempo

“Shinbox stretch feels helpful. Left side tightness goes to the knee. But it’s getting better.”

We kept the riding light: easy gravel climbs, flat pedals, short duration. If symptoms spiked, we scaled. But more often, he reported improvement.

“I can stand up and pedal again. Light climbs. 200m vertical no problem.”

Phase 2: Build Capacity & Confidence (April–May)

With improved control, we began layering in intensity — without losing respect for his nervous system.

Key Movements:

– Front Rack Split Squats → unloaded the spine, demanded control in asymmetrical stance

– Barbell RDLs with tempo (3-0-3) → loaded the hinge while enforcing perfect midline

– Pallof Presses + Half-Kneeling Chops → reintroduced rotational demands through isometric strategies

– Trap Bar Deadlifts (from blocks) → emphasized bilateral leg drive while reducing lumbar shear

– L-Sit Progressions + Barbell Windshield Wipers → built anti-extension/anti-rotation control

We also addressed real-world mechanics:

– Walking with deep breath control

– Bike-specific drills like dual dumbbell bicycle squats (shortened range)

Nic returned to 2–3 rides a week — clean footwork, seated climbs, and short trail sessions.

“Wheel lifts feel better. Less/no twinge regardless of which foot is forward.”

He was now showing control under fatigue, not just control at rest.

Phase 3: Return to Power (June–July)

With strength and symmetry in place, it was time to reintroduce speed, power, and dynamic trunk work. Nic wasn’t rehabbing anymore — he was training to ride hard.

Key Movements:

– Landmine Split Jerks + Row Complexes → added dynamic force through safe spinal angles

– Heavy Front Squats → challenged vertical force and full-body tension

– Seated Good Mornings → tested deeper spinal flexion (his weakest pattern — now manageable)

– Loaded Carries + Rotational Core Finishers → forced fatigue-resistant trunk control

– KB Swings + Box Jumps → reintroduced hip speed safely

He was also hitting the trails more aggressively: bike park warm-ups, Cypress laps, and gravel grinds.

“After a Cypress day — I’m sore, but in the right spots. Right lower back feels loaded, but left-side nerve is holding up.”

That’s not a red flag — that’s data. And Nic was learning to interpret it like a pro.

August: Riding Hard — And Holding Strong

By August, Nic wasn’t just tolerating rides. He was thriving.

– ✅ Confident bunny hops and bar pulls

– ✅ Bike park features unlocked for the first time ever

– ✅ Full-body gym sessions 2–3x/week

– ✅ No flare-ups, no regressions

He still had moments of tightness — but no longer feared them. He had the tools and awareness to respond.

Then, like every rider eventually does, Nic had a crash.

On closing week at the bike park, Nic went down hard — and broke his wrist.

The good news? His back came through completely unscathed.

No nerve flare-up. No regression. No lost confidence.

That’s what real durability looks like.

Even now — while he rehabs his wrist — Nic is working from a foundation of strength and resilience. Not fear.

What’s Next: Performance in 2026

As we roll into the off-season, the mission has changed.

Nic is no longer a rehab athlete. He’s a performance rider.

We’re setting real goals for 2026: improved power output, higher trail speed, long-ride endurance, and continued trail progression.

We’ll always respect his history — but that story’s no longer the headline.

“The stronger you are, the further you are from injury.”

And this crash? It proved exactly that.

If You’re Where Nic Was…

…sidelined, uncertain, nervous to ride — you’re not alone. But you don’t have to stay there.

You can return to high-level MTB.

You just need a plan that respects your nervous system… and builds your confidence rep by rep.

Nic did it. You can too.

Want to talk about a plan to get you riding again? Book a no-strings discovery call now.