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Low Back Pain Rehab

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  • Low Back Pain Rehab

    Hello everyone. Hope you're doing good !
    I started to follow the advice that dr. Baraki gives in the article "Pain in training: what do?" but I'm having trouble creating a weekly program, so I need your help.
    I started training again before 2 weeks after a 2-month lay-off.
    My training mainly consists of deadlifts and squats (modified for rehabbing low back), bench and overhead press.
    What would a 4-day program be like in order to get progressing and work through pain?
    For example : Monday -> Deadlift 3 x 12 with 3-0-3 tempo, High Bar Squats 3x12 with 3-0-3 tempo, Overhead press (is this enough or I could add a back exercise to work the affected area?)
    Wednesday -> Bench Press, Deadlift 3 x 12 with 3-0-3 tempo, High Bar Squats 3x12 with 3-0-3 tempo
    Friday -> Same as Monday
    Saturday -> Bench press and accesory work (biceps and triceps, maybe some planks, dumbell rows)
    How's that sound?
    I'd love to hear any opinion.
    Last edited by GiannisKa; 10-07-2020, 09:33 AM.

  • #2
    Hey GiannisKa - thanks for the questions. We actually have a template specific to low back rehab. See HERE.

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    • #3
      Originally posted by Michael Ray View Post
      Hey GiannisKa - thanks for the questions. We actually have a template specific to low back rehab. See HERE.
      Hello Dr. Ray and thanks for the answer. I should give it a go, shouldn't I? I've been dealing with this problem for almost a year now and it has been very frustrating being a 20-year old...
      I really want to get back to my old numbers and keep progressing!

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