Last Monday I Received what I assume is a pinched nerve in my lower back. It had been bothering me for a few weeks but was something I could train through. Then while unracking my 3rd set of squats the pain became insane. From Monday until Thursday I could barely move. Finally yesterday I was able to light roll at jiu jitsu. Tried to squat and deadlift today and I couldn’t because of the pain. Tried going from barbell to Ssb, didn’t work. Tried rack pills instead of from the floor deadlifts , didn’t work. So for squats I just did split squats and then lighter tempo split squats ( I was not able to leg press either ) but for deadlift I’m wondering what I should do. Shrugs and rows along with maybe machine leg work ?
Hi Brett, hope you had a restful weekend even with this going on!
Good job in finding some ways to stay moving. As you noted, it’s important to find your “entry point” here, and that can be a much lighter version of a movement and/or a modified version. Be sure to read (or reread this article too! Pain in Training: What To Do?)
If you can continue with split squats, that’s great. Other options can be front squat, box step ups, belt squats, and maybe very soon, an empty SSB, and light leg press. Options for the DL can be rack pulls, RDLS, and rows. This can be RDLS with DBs, single leg DB RDLS, or starting RDLs with the bar and moving slowly.
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Thanks Leah !