Low Back Rehab Template

[Michael Ray]

We launched the low back template on Friday. This thread serves as a place to ask relevant questions about the template and implementation.

Template Description:

The world prevalence rate of back pain is 7.3% (540 million people), meaning that if you are experiencing low back pain, you aren’t alone.

90% of those experiencing low back pain have non-specific low back pain, which means that there is no diagnosable underlying pathology to attempt correlation to pain. This is a good thing and highly likely no need to worry or be anxious about the situation.

The prognosis, the clinical course or outcome, is great with marked reductions in pain and disability occurring within the initial weeks of onset for most patients.

This template is based around education and encouragement of the user. We want to educate folks and provide reassurance, as it is highly likely the person does NOT have a serious disease warranting further investigation (like imaging), and symptoms will improve over time.

We also want to encourage the individuals to avoid bed rest and stay active.

Low Back Pain Template

Low Back Pain e-Book

[dman4227]

Is this appropriate for acute back pain? I injured my back about 5 weeks ago during squats. Instead of researching proper measures, I simply rested it for a bit and now the pain seems to be worse. Fluctuates between lower right back and outer glute.

[Michael Ray]

Is this appropriate for acute back pain? I injured my back about 5 weeks ago during squats. Instead of researching proper measures, I simply rested it for a bit and now the pain seems to be worse. Fluctuates between lower right back and outer glute.

Yes - this template is appropriate for such situations. We don't typically recommend rest and instead have designed this template to help people return to activity while providing educational materials about low back pain. Let me know if you have any other questions.

[codgerus maximus]

I'm not familiar with two of the spinal extension movements listed in the template: sphinx and cobra. Could you describe them?

Thanks!

[Michael Ray]

I'm not familiar with two of the spinal extension movements listed in the template: sphinx and cobra. Could you describe them?

Thanks!

No problem! We are working on building out our exercise library.

Here's a video I just recorded of the two movements (excuse the quality): https://www.youtube.com/watch?v=ebE5B1Ti2w0
Sphnix is first and then cobra. These are not meant to be held for long but rather cycled through as repetitions like any other isotonic exercise.

[codgerus maximus]

Thanks, Michael. I'm looking forward to trying them.

[Michael Loucas]

Hi Michael,

Male, 5'11 245lbs

Could acute pain like the below be helped by the low back pain template? Sorry for the long post.

Tldr; tweaked low back with 5x10 HBBS, never been the same since and has gotten worse. Unable to stand for more than a few minutes without pain, rolling over in bed hurts.

In week 4 of the 12 week strength program, 3rd exercise, since I don't have a belt squat or leg press, I was doing Tuesdays high bar Squat for the 5 sets of 10 at increasing rpes. Not sure what it was, maybe that I was good morning the weight out of the rack, or the weight was too heavy but by the 3rd set my low back was bothering me pretty badly. Wednesday I was off and I was able to finish out the week.

Long story short, I stayed away from beltless high bar squats, and over time it started getting better. Then at week 11 the day after deadlifting it was really bothering me (off day). The next day, 1 @ 8 squat working up to 460, my last warmup at 425 I felt as some people say a "pop" (this week was also after having our first kid so recovery may have been an issue)

After that for 2 days I couldn't stand completely straight up.

Skipped the rest of the workout, and took a week off because the pain was pretty bad and I was helping my wife with the kid.

Today after a week off, worked up to a basically RPE0 of 345x1. Felt fine, backed off to 315x5 and on rep 2 on the way up I felt that same feeling again. It's not nearly as bad as the 425 was, maybe 70% as bad.

Should I try a regular template again but start at like 135 and work up from there? Or would the low back pain template be applicabke?

Thanks,

[Jtsmith11]

My Father-in-Law has lower back pain and I was thinking about getting him this program to help out. He doesn't have access to a gym, can this program be done without equipment at home? If equipment is required, what kind of equipment is required?

Thanks!

[Michael Ray]

Hi Michael,

Male, 5'11 245lbs

Could acute pain like the below be helped by the low back pain template? Sorry for the long post.

Tldr; tweaked low back with 5x10 HBBS, never been the same since and has gotten worse. Unable to stand for more than a few minutes without pain, rolling over in bed hurts.

In week 4 of the 12 week strength program, 3rd exercise, since I don't have a belt squat or leg press, I was doing Tuesdays high bar Squat for the 5 sets of 10 at increasing rpes. Not sure what it was, maybe that I was good morning the weight out of the rack, or the weight was too heavy but by the 3rd set my low back was bothering me pretty badly. Wednesday I was off and I was able to finish out the week.

Long story short, I stayed away from beltless high bar squats, and over time it started getting better. Then at week 11 the day after deadlifting it was really bothering me (off day). The next day, 1 @ 8 squat working up to 460, my last warmup at 425 I felt as some people say a "pop" (this week was also after having our first kid so recovery may have been an issue)

After that for 2 days I couldn't stand completely straight up.

Skipped the rest of the workout, and took a week off because the pain was pretty bad and I was helping my wife with the kid.

Today after a week off, worked up to a basically RPE0 of 345x1. Felt fine, backed off to 315x5 and on rep 2 on the way up I felt that same feeling again. It's not nearly as bad as the 425 was, maybe 70% as bad.

Should I try a regular template again but start at like 135 and work up from there? Or would the low back pain template be applicabke?

Thanks,

Michael Loucas apologies for the delayed response. How have you been managing since your OP? How old are you? Has this happened previously?

[Michael Ray]

My Father-in-Law has lower back pain and I was thinking about getting him this program to help out. He doesn't have access to a gym, can this program be done without equipment at home? If equipment is required, what kind of equipment is required?

Thanks!

Jtsmith11 - thanks for the questions. The low back template will require gym equipment (barbells, plates, dumbbells/kettlebells). However, if you'd like, we can consult with him individually and get a game-plan together to move him towards his goals. Someone experiencing low back pain does NOT have to do this template to meet their goals. Our template is designed for those who are resistance training focused.

[Michael Loucas]

Michael Loucas apologies for the delayed response. How have you been managing since your OP? How old are you? Has this happened previously?

Hi Michael,

I turn 34 this month.

I've been just going real light weight with 10-12 reps 2-3 days a week depending on time on squat, deadlift, and feet up bench beltless, increasing about 10 lbs a week, basically nothing that aggravates my back. For bench I've just been doing feet up bench, and no pressing at all. I can stand up straight now and function like a human, but standing for too long bothers it, and I lost range of motion extending my back (I can't bend backwards at the hip as far, and when I do it hurts. Twisting also is limited). The front of my hip on the same side of my back has been bothering me too, but not sure if it is because of the high rep squat/deadlifts or if it is from the injury. Rolling over in bed is painful unless I brace via valsalva.

Other than standing though normal day to day I'm fine. Walking is ok and I can sit for long periods of time no problem. Higher rep lighter lifting hasn't caused me to re-injure. My squat was about 480 and deadlift about 520 before the injury. About 4 weeks ago I started with 135 on squat/deadlift and worked my way up to about 225 for 10 on each as of the end of last week, and I'm still doing fine. Thinking of lowering the reps next week to 5-8s with higher weight or something. What do you think?

Appreciate your response.

[Michael Ray]

Hi Michael,

I turn 34 this month.

I've been just going real light weight with 10-12 reps 2-3 days a week depending on time on squat, deadlift, and feet up bench beltless, increasing about 10 lbs a week, basically nothing that aggravates my back. For bench I've just been doing feet up bench, and no pressing at all. I can stand up straight now and function like a human, but standing for too long bothers it, and I lost range of motion extending my back (I can't bend backwards at the hip as far, and when I do it hurts. Twisting also is limited). The front of my hip on the same side of my back has been bothering me too, but not sure if it is because of the high rep squat/deadlifts or if it is from the injury. Rolling over in bed is painful unless I brace via valsalva.

Other than standing though normal day to day I'm fine. Walking is ok and I can sit for long periods of time no problem. Higher rep lighter lifting hasn't caused me to re-injure. My squat was about 480 and deadlift about 520 before the injury. About 4 weeks ago I started with 135 on squat/deadlift and worked my way up to about 225 for 10 on each as of the end of last week, and I'm still doing fine. Thinking of lowering the reps next week to 5-8s with higher weight or something. What do you think?

Appreciate your response.

Gotcha. Yeah, sounds like you are managing quite well. I wouldn't drop the reps to 5s but 8s sounds reasonable. I also think you'd enjoy this video from Alan Thrall, which describes your situation rather well. https://www.youtube.com/watch?v=riq-DfDDimc

[seriousbean]

Michael Ray I have low back pain and knee pain, I have already purchased the the knee template. My question is can I run both the knee template and the lower back template at the same time?

[Michael Ray]

Michael Ray I have low back pain and knee pain, I have already purchased the the knee template. My question is can I run both the knee template and the lower back template at the same time?

I wouldn't recommend this as both will have some cross-over. Perhaps you can provide some details to what's been ongoing and maybe we can help adapt something to suit your situation?

[Michael Loucas]

Gotcha. Yeah, sounds like you are managing quite well. I wouldn't drop the reps to 5s but 8s sounds reasonable. I also think you'd enjoy this video from Alan Thrall, which describes your situation rather well. https://www.youtube.com/watch?v=riq-DfDDimc

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.