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  #1  
Unread 12-14-2017, 03:54 PM
Txomin Txomin is offline
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Default Lower back pain recovery program/approach?

I've developed some lower back pain that won't go away.

Still, I can do my entire routine except for heavy rack pulls (3x6) which are becoming too painful.

Since I want to recover asap and get back to it, what is the best approach?

a. Keep the weight and do single rack pulls.

b. Drop the weight and keep/increase the reps on the rack pulls.

c. Replace the rack pulls with farmer walks or some such (ie, avoid hinging).

d. Drop all exercises that strain the lower back until the pain goes away.

e. Take several weeks off the gym entirely.

Thank you guys.
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  #2  
Unread 12-14-2017, 06:35 PM
Harbus Harbus is offline
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Rest until it gets fixed. Eat around your maintenance calories or a bit higher. If it hurts, don't do it.
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  #3  
Unread 12-15-2017, 12:44 AM
Determinism Determinism is offline
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First of all, nice bullet list!

Quote:
Originally Posted by Txomin View Post
d. Drop all exercises that strain the lower back until the pain goes away.
Of course, I don't know the nature of your injury, but option D makes the most sense. As long as the injury can heal, some form of training may benefit the healing process.
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  #4  
Unread 12-15-2017, 08:12 AM
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kyoun1e kyoun1e is offline
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F. Strengthen what is weak in your back; Loosen what is tight.

As someone who ruptured a lumbar disc or two bouncing off moguls a decade ago, I can tell you that lower back pain can dog you and undermine your training if you don't attend to it.

I incorporate this on rest days and in between sets:

www.foundationtraining.com.

Could also look at this video. This is not easy. Quite the workout. Most importantly, my back is rock solid now:

https://www.youtube.com/watch?v=4BOTvaRaDjI
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  #5  
Unread 12-15-2017, 08:22 AM
Determinism Determinism is offline
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Quote:
Originally Posted by kyoun1e View Post
F. Strengthen what is weak in your back; Loosen what is tight.

As someone who ruptured a lumbar disc or two bouncing off moguls a decade ago, I can tell you that lower back pain can dog you and undermine your training if you don't attend to it.

I incorporate this on rest days and in between sets:

www.foundationtraining.com.

Could also look at this video. This is not easy. Quite the workout. Most importantly, my back is rock solid now:

https://www.youtube.com/watch?v=4BOTvaRaDjI
How are you able to perform exercises when having an injury? Shouldn't it heal first before you strengthen it as the OP implies?
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  #6  
Unread 12-15-2017, 03:25 PM
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kyoun1e kyoun1e is offline
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Quote:
Originally Posted by Determinism View Post
How are you able to perform exercises when having an injury? Shouldn't it heal first before you strengthen it as the OP implies?
I'm assuming this pain is due to muscle imbalance/tightness/weakness. If this is the case, I'd say rehab via exercise along with tissue work.

If the OP can't engage in any of the movements in the video of my previous post I'd say it's time to get some imagery done.
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  #7  
Unread 12-15-2017, 04:06 PM
Txomin Txomin is offline
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Thank you all for the replies (and video).

The pain is not from an injury, it is from wear. The hiking season started a month ago and, being of a certain age (~50), adding relatively long hikes has apparently been too much for my lower back.

In the past, I would have gone with total rest until recovery but recently I came across the video below and it got me thinking that, well, perhaps...

https://www.youtube.com/watch?v=riq-DfDDimc
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