I’ve had low back pain for sometime (about 1 year). Over the last few months it’s been getting better and i’ve been progressing up weight in my main lifts but I feel my brain/nervous system is still under the impression that any little weird feeling in my back is pain/injury. I keep reminding myself that an increase in symptoms doesnt mean ive caused more harm or damage. And during my actual sessions the discomfort goes away after i start warming up. But is this one of those things that is just going to take a lot of patience and slow progression? Are there any thought exercises that would help during the day after my workouts to not worry about the slight stiffness/discomfort ?
i have the same exact issue as what you describe and i find the more i focus/fixate on it, the more it negatively impacts my training. i do better when i just try to have a good session, focusing on one rep at a time
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Thanks Cole. I will def try that more. Have you had any issues progressing up weight? And does getting stronger/going up weight help it?
Thanks Cole. I will def try that more. Have you had any issues progressing up weight? And does getting stronger/going up weight help it?
Hey @Jmw ,
Great questions. That nervousness you’re describing with progressing loads on your main lifts is a very normal experience when recovering from a low back injury. Regardless of how educated we are on the topic (i.e understanding pain does not always equal harm or damage), oftentimes our minds have a way of gravitating towards the worst case scenario any time we feel a ‘sensation’ in that area. Based on what you’ve shared here, it sounds like your training is trending in the right direction overall without any significant increase in symptoms. To your point, overcoming some of these mental barriers will take some time and patience as you continue to work through the process.
In regard to thought exercises, I’ve found that having some type of mindfulness practice can be really helpful in reducing worry and bringing your attention away from the stiffness/discomfort and back to the present moment. Headspace and Calm are two popular apps that can help with this. I’ve also written an article on recovering from an injury that you may find resourceful
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Great article, I often refer back to it. It does get better, and the more you realize that little nags and stiffness seemingly at random has no impact on training, the less you’ll worry about it. Just stick to the 24h rule re: symptoms and most other transient symptoms will become less alarming over time.
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I would say the main reason i have had issues progressing up in weight has been inconsistency and poor programming choices, not the low back discomfort. I do know that the “sensation” and discomfort i feel in my low back does not really affect my strength unless i let it get to me mentally. When ive had better periods of training is almost always when i have been less aware of my low back area, so either its becasue im having less discomfort that allows me to train with more load, or i am able to train with more load bc im not fixating on it as much, therfore percieving less discomfort.
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