Hi! I just recently purchased the low back pain template. I was going over the rehab movements noticed a couple of things:
- The rehab movement lists are all the same. I looked around in the forums and saw people had choices of exercises not listed on mine such as cobras, supermans, etc. These were old posts, so I was wondering if this listed ones are the latest version?
- I don’t have access to a GHD or 45 hip extension. Can you recommend any substitutions for these?
- I’ve shied away from sit ups due to low back pain. I was wondering why there wasn’t much variation for this type of core exercise. I would’ve thought planks, bird dogs, dead bugs, or crunches might be other options.
Forgive me, I might have missed another post, article, or podcast covering some of these topics, I’m new to BBM.
Thanks BBM team!
-Drew
Drew,
Thanks for the post. To your questions:
- The rehab movement lists are the same, though the selected rehab movements are different as a default. You can adjust them by selecting from the drop down menu.Here is how it looks by default;
- I would pick a different exercise, though you can do back extensions using your barbell in the rack at ~ hip height and hinging over that. You’ll need a very thick towel/pad to make it comfortable enough to really train.
- Those are all fine exercises, though not really training trunk flexion as much (save for crunches). We would not advise shying away from sit-ups unless you can’t currently tolerate them. We prefer dynamic exercises, if possible, during this phase. A cable crunch, hanging knee or leg raise, v ups, etc. can all be used, though if sensitive to active flexion, would regress to reduced range of motion or isometrics.
-Jordan
Hi Jordan,
It looks like I don’t have the Spinal Flexion and Extension lists, just “Rehab Movements”. Below is from the tables sheet of the Low Back Pain spreadsheet.
This is V2.2 I downloaded. Did some exercises get left off?
Thanks for the substitution exercises. I performed the sit-ups and the pain was tolerable. My back pain is much more manageable after doing much better after the Day 2 workout.
-Drew
No problem. Happy to help. As far as the spinal flexion/extension movements, they’re in v2.2 as well under rehab movements. I’m looking at them in the screenshot you sent, as well as here:
The rehab list for each slot pulls from the same selection of exercises, but should ideally be varied.
If you have any other template questions, please reach out to our customer support team at support@barbellmedicine.com.
