Injury/Weakness Overhaul

Bigger Stronger Leaner
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Hey all! I haven’t been here in ages. This site has really changed.

I’ll try to keep it brief, but I’m suffering from some pretty consistent and borderline debilitating lower back pain. I’ve got some T issues going on that I’m currently working through with my doctor (262 at 32, lucky me!) so I’m putting this little annoyance on the back burner medically until I get that sorted out.

Basically a tight knot in my lower back, that only rears it’s head in transitory movements (ie standing up). Walking is fine, sitting is fine, even squats are problem free during the movement. No radiating pain etc. But it can get so severe that I have to just stand still after I stand for about 30 seconds until it releases. This is going on week 4 now, so it’s time for some change.

My plan is to ease off the squats and deadlifts and really bunker down on core work, and unilateral leg stuff with light spinal loads, while keeping some crisp light weight speed work for the Squat and Deadlift if my back feels up to it that day.

I’ve worked up (what I think) is a fairly well thought out easy to follow plan embedded below, but I’m open to suggestions, alterations, or even full programs if something exists.

Basically

  1. Warm up
  2. Pull ups
  3. Comp lift if upper
  4. Unilateral if lower
  5. Antagonistic lift
  6. Alternate speed work (squat on deadlift day etc.)
  7. Accessories, one core every day. Harder push for core on leg days.

Some inspiration from Brian Alsruhe, since I like his general structure, but I don’t want to giant set my life away with such an integral part of my body sucking.

Edit: thoughts?

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1 Like
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Tagging @j4gga2 as he is a physio and may be able to give some good advise,

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How do you feel the day after squats/ deadlifts/ OHP? Is getting out of bed worse or anything along those lines?

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So squats are fine during the movement, but it does increase the tension for a few days afterwards. Not necessarily an increase in pain, stiffness when standing up.

I’ve admittedly been too timid to even try deadlifts since it flared up, as it’s directly in the hinging area. I planned on super light weight, and/or partial reps when picking it back up this week.

Edit: overhead press feels fine, but I do have a hard time locking out my hips for the first set or two.

Getting out of bed is a shit pot. 1/3 of the time it’s fine, 1/3 of the time it’s just in pain, and a 1/3 of the time its stiff and in pain. Generally a back sleeper 80% of the time, but will sleep on my side with a pillow between my legs a few times throughout the week.

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Have you seen a PT or chiro? Holding off on this seems silly given that you could be addressing both issues rather than just one.