Back tweak guidance

Pain & Rehab Forum [Moderated]
1

I tweaked my back while squatting today during my first session after a long layoff (6 months), and am hoping for some guidance on what to do. I know of a couple options BBM recommends such as the rehab template, or simply continuing to train taking pain into consideration, and I wasn’t sure if a specific recommendation would be more appropriate than another. I am on day 1, week 1 of the BBM beginner template.

Male, 31yo, no prior back issues or tweaks

The tweak occurred near the bottom of the second rep of a 4x@8 set, and was quite painful, like a 7 out of 10 on the pain scale. The location of the pain is at the center of my low back. I did not continue the workout, which I now understand was not necessarily the best course of action. It’s been about 2 hours since the tweak and at rest is uncomfortably stiff, while pretty much everything else hurts it (walking, bending over, getting up, laying down, etc).

Any recommendations or advice you have to give would be seriously appreciated.

Thanks for your time,
Tim

2

You don’t need a full rehab template for a minor back tweak like this, which should resolve relatively quickly.

Keep moving around as much as possible.

Check this video out: https://www.youtube.com/watch?v=riq-DfDDimc

Read this: Pain in Training: What To Do?

3

Thanks so much for your reply and those links. You are right, I already feel better less than a day later and have a much more positive outlook on things.

My plan is to simply do day 1 of the beginner template again and be mindful of the load relative to symptoms. If there are still issues, I’ll make further adjustments in rep ranges, tempo or exercise selection depending on what’s giving me the most issues.

Can’t say it enough: I really appreciate your help!