How can I get back to lifting after lower back injury and sickness?

Training Q&A [Moderated]
1

Hi Docs,

4 weeks ago I got a sharp lower back pain when I performed deadlift (RPE 7) which made me difficult to move for several days. 2 weeks later, I got a virus infection named dengue fever, and I got an acute lower back pain again (same area) but just leaning forward to wash my hands. That dengue fever also took me 6kg lost within the range of 3 weeks. So my questions are:

  1. Thanks to the resources Austin shared with me when I asked the question of my lower back pain, my progress seems to be good. I got back to training right after my fever’s gone, which is 2 weeks after 2nd time lower back pain. However, due to twice severe lower back pain within 2 weeks, I got traumatised. I feel scared of the pain before lifting, while lifting and in the morning of a day after lifting. My back pain hasn’t not completely gone yet, it contributes more to my mental concern. So how could I overcome the trauma of being scared the pain would happen again?

  2. Losing 6kg in a short time made me way weaker. Nutrition-wise, should I my current diet: TDEE: 2210, P: 175g, C: 220g, F: 70g sounds reasonable? I’ve heard about muscle memory and many on the internet would advise to eat higher proportion of protein for muscle memory, would it be true? I’m 33 years old, 174cm height and current weight is 76kg.

Thank you Austin and Jordan. Hope you have good day, Docs.

2

Hi there,

Sorry to hear about all of this! Dengue is a serious thing to go through. Glad you are doing better now and found the resources helpful.

To your first question - your fears are understandable, but there is no magic strategy here aside from gradual exposure and progression. Starting with very low loads, perhaps using different / new variations than you’re used to is the best initial approach. You can even use a controlled tempo to limit loads even further and maximize your feeling of control while you transition back towards normal training. If you need more individualized guidance through this process, our rehab team would be happy to consult with you.

To your second question: I think this sounds reasonable, and don’t think you need to fret about those kinds of details discussed on the internet. Try that initial approach, monitor your weight and waist circumference, and adjust the calorie intake as needed to get things moving in the direction you want.

1 Like