Low Back Rehab Template

[Michael Ray]

Hi Michael,

This came a bit too late haha as I've been doing the time crunch template. I'm in week 3 right now. So far I haven't re-injured anything.

I worked my way back up from week 1 with my 1 @ 8 Squat at 345, to 405 this past Monday and so far it's so good. My targeted 1 @ 8 was 455 the day I injured it.

Thanks for the advice, and the Alan Thrall back pain video. If I re-injure it again, I'll take a similar path but delay going back to singles and 5's for a bit longer.

Gotcha. Apologies for the delayed response!
Good news - sounds like you've been managing well, which is awesome. And now, if you do have a future occurrence sounds like you know how to better manage. Good work.

[pairahducks]

Hey Docs!

I'll be starting the Lower Back Rehab Template next week.

TLDR: Been dealing with chronic lower back pain since last year summer from a back tweak during squats. I've managed to rehab myself over the past year to the point that LBP doesn't interfere with my day-to-day life anymore BUT it does get in the way of my training. SPECIFICALLY on squats above a certain load.

I think I've developed kinesiophobia towards squatting to meet legal depth which is an issue, because my goal is to compete in PL again. Whenever I am approaching depth and feeling my lower back start to "work" (which is completely normal), I feel this EXTREME FEAR in-the-moment and I immediately turn-around the squat, despite there being no actual pain. This only happens above 170-175lbs (I haven't tried to push beyond this ALSO due to fear). Below that load, I seem to be hitting depth just fine. I think I developed this "depth phobia" because after that initial back tweak last year, I've re-tweaked it at least 3 times while squatting to meet legal depth.

So here are my questions about the template in the context of my particular case:

Are there strategies built in the template itself to help reduce fear in general?
Are there any modifications from a programming standpoint that I could do to help deal with my particular "depth phobia"?
Is there anything else you guys would recommend that I could do apart from just programming to address my "depth phobia"?

Thanks guys!

[Michael Ray]

Hey Docs!

I'll be starting the Lower Back Rehab Template next week.

TLDR: Been dealing with chronic lower back pain since last year summer from a back tweak during squats. I've managed to rehab myself over the past year to the point that LBP doesn't interfere with my day-to-day life anymore BUT it does get in the way of my training. SPECIFICALLY on squats above a certain load.

I think I've developed kinesiophobia towards squatting to meet legal depth which is an issue, because my goal is to compete in PL again. Whenever I am approaching depth and feeling my lower back start to "work" (which is completely normal), I feel this EXTREME FEAR in-the-moment and I immediately turn-around the squat, despite there being no actual pain. This only happens above 170-175lbs (I haven't tried to push beyond this ALSO due to fear). Below that load, I seem to be hitting depth just fine. I think I developed this "depth phobia" because after that initial back tweak last year, I've re-tweaked it at least 3 times while squatting to meet legal depth.

So here are my questions about the template in the context of my particular case:

Are there strategies built in the template itself to help reduce fear in general?
Are there any modifications from a programming standpoint that I could do to help deal with my particular "depth phobia"?
Is there anything else you guys would recommend that I could do apart from just programming to address my "depth phobia"?

Thanks guys!

Hey pairahducks - sorry to hear about your low back symptoms. Thank you for trusting us to guide the path with our template.

1) Yes - the template comes with an educational pdf and I highly recommend listening to our recent podcast (https://soundcloud.com/user-344313169/lowbackpain2019)
2) Yes - depth cued squats (box squats) can help with this. In essence, we need to get you doing the thing you are fearful of (squat to a particular depth) but in a controlled enough manner with tolerable symptoms so you can get a few wins under your belt with it and build up your confidence.
3) If you decide you need assistance - we'd be happy to consult with you to work through this process. It's easy to say - "Just slowly do the thing you are afraid of" but when you are by yourself this can become difficult and it helps to have a support network.

Keep us posted.

[ezmacncheese]

Is there supposed to be a link to the Facebook group? I'm probably missing something but I don't see it in the zip. Also, haven't seen anything about a consult yet either.

[Michael Ray]

Is there supposed to be a link to the Facebook group? I'm probably missing something but I don't see it in the zip. Also, haven't seen anything about a consult yet either.

Hey ezmacncheese - did you buy just the low back template or the template bundle?

[ezmacncheese]

I bought the bundle

[Michael Ray]

I bought the bundle

Ok - someone should be in contact with you shortly.

[Jared]

Hello,

I have some persistent mid-back pain, a couple of inches below the bottom of the scapulae. My low back is generally fine.

Is this template appropriate for that application?

Thanks

Jared

[Michael Ray]

Hello,

I have some persistent mid-back pain, a couple of inches below the bottom of the scapulae. My low back is generally fine.

Is this template appropriate for that application?

Thanks

Jared

Most likely not. I'd recommend a consult with us so we can help figure out the right path for you: https://www.barbellmedicine.com/consults-and-contact/

[Ares Totikidis]

Hello to everyone, I apologise in advance for all the grammar and vocabular mistakes that are ahead on this post.

Ares, 22, 1.71cm 80 kg
I was all my life having a very healthy back, I never had any ache or bothering arround any area of my body until 3 months ago. I picked up powerlifting as a sport exactly a year ago and I got very hyped about it, I started gearing myself with belt, squat shoes, bands etc while I didn't work too much with my techniques on SBD, I got obsessed with deadlifting while I kept SB behind and no training them for like 3 months after the first month of starting PL. I thought I was doing great, first 6 months I got my conv DL up to 200 kg without any problem or ache, recovery was also not even close to an issue, I was deadlifting every single day to a 85% one rep max and I was fine. After I started video recording myself I didn't like seeing my back rounding at all, so I started lifting with like I had an anterior pelvic tilt, so I created myself one which I figure out couple of weeks ago. Now I'm at that point where I tried everything to change that but nothing helped me at all. Pain is there, stiffness is there but my power and strength didn't lower at all. There is no pain on any other place than my lower back. I can call myself desperate...

Thank you so much for your time.

[Michael Ray]

Hello to everyone, I apologise in advance for all the grammar and vocabular mistakes that are ahead on this post.

Ares, 22, 1.71cm 80 kg
I was all my life having a very healthy back, I never had any ache or bothering arround any area of my body until 3 months ago. I picked up powerlifting as a sport exactly a year ago and I got very hyped about it, I started gearing myself with belt, squat shoes, bands etc while I didn't work too much with my techniques on SBD, I got obsessed with deadlifting while I kept SB behind and no training them for like 3 months after the first month of starting PL. I thought I was doing great, first 6 months I got my conv DL up to 200 kg without any problem or ache, recovery was also not even close to an issue, I was deadlifting every single day to a 85% one rep max and I was fine. After I started video recording myself I didn't like seeing my back rounding at all, so I started lifting with like I had an anterior pelvic tilt, so I created myself one which I figure out couple of weeks ago. Now I'm at that point where I tried everything to change that but nothing helped me at all. Pain is there, stiffness is there but my power and strength didn't lower at all. There is no pain on any other place than my lower back. I can call myself desperate...

Thank you so much for your time.

Hey Ares Totikidis without a consult it's difficult to give individualistic advice. However, I'm not certain the template is appropriate for you but rather running more intelligent programming would likely help with your symptoms. How familiar are you with our content on programming, training, fatigue, and pain?

[Sk8ordie]

Hello BBM staff - I recently purchased the low back rehab template and have a few questions

1. I’m a 40 y/o male. I've been doing the beginner template for about 3 months and recently tweaked my low back squatting (I be done a similar less bad tweak two other times in six months while deadlifting), this recent tweak hurt a lot for about a week causing me to walk visibly hunched over, but it did get better. I started doing your back pain rehab template during the injury but I prefer the higher rpe lifts - should I make it a priority to complete the entire rehab template or Is it ok to get back on the beginner template?
2. 36 hours before this latest back tweak I’d driven a road trip for around 14 hours straight - I’ve read some articles about glute amnesia - is that a thing or just internet nonsense?
3. On the back rehab template how do you do higher or varying rpe exercises like crunches and Superman’s when the reps are a set quantity? I’m not understanding how to go about changing rpe with something that’s only body weight loaded.
4. do you have example videos of all of the the back pain rehab exercises like the hip thrusts ? I found a link in the forums but it was broken.

Michael Ray thank you in advance

[KingPun]

Hello, is this template recommended for someone who has not trained for several months, like i stopped working out because of low back issues and now im much weaker than before because of all the bed rest. I hav eno idea what my one rep max is.

[Michael Ray]

Hello BBM staff - I recently purchased the low back rehab template and have a few questions

1. I’m a 40 y/o male. I've been doing the beginner template for about 3 months and recently tweaked my low back squatting (I be done a similar less bad tweak two other times in six months while deadlifting), this recent tweak hurt a lot for about a week causing me to walk visibly hunched over, but it did get better. I started doing your back pain rehab template during the injury but I prefer the higher rpe lifts - should I make it a priority to complete the entire rehab template or Is it ok to get back on the beginner template?
2. 36 hours before this latest back tweak I’d driven a road trip for around 14 hours straight - I’ve read some articles about glute amnesia - is that a thing or just internet nonsense?
3. On the back rehab template how do you do higher or varying rpe exercises like crunches and Superman’s when the reps are a set quantity? I’m not understanding how to go about changing rpe with something that’s only body weight loaded.
4. do you have example videos of all of the the back pain rehab exercises like the hip thrusts ? I found a link in the forums but it was broken.

Michael Ray thank you in advance

Sk8ordie Hey, apologies for my delayed response to your questions, somehow this post slipped past me.

1. This would likely require a consult to work through your symptoms and experience. I don't think the template MUST be completed in its entirety but as a caveat, the last phase is built in as "normative" training.
2. Not something to be worried about.
3. If the exercise is too easy than you can change the exercise selection i.e. crunches --> sit-ups --> GHD sit-ups, etc. The RPE is accounting for how you overall feel (inclusive of symptoms).
4. I don't think we have example videos for all of the exercises. Many have been covered elsewhere. Here is a video for hip thrusts: https://www.youtube.com/watch?v=mvBTGx5zu5I

[Michael Ray]

Hello, is this template recommended for someone who has not trained for several months, like i stopped working out because of low back issues and now im much weaker than before because of all the bed rest. I hav eno idea what my one rep max is.

KingPun Hey, the template is appropriate for those who are currently or have been dealing with low back pain and wish to return to resistance training (specifically squat, bench press, and deadlift) in a periodized manner. 1RMs are not the focus of the template but rather getting people back to resistance training with tolerable symptoms and a better understanding of low back pain.

[KingPun]

awesome thank you for responding, i just recently got the template and am gonna put it to good use, this forum and the barbellmed website has been very informateive thanks again