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