Low back pain - starting point

Pain & Rehab Forum [Moderated]
1

Sorry for bad english:

Hey, Im having a low back pain for about 2-3 monthes, I described it in here:

https://forum.barbellmedicine.com/fo…-low-back-pain

so I wanna keep squatting and deadliftng in hope ill get back to the numbers before the pain startes - even if it gives me a really hard time right now.

Im just looking for a starting point to the lifts that from there I could slowly progress; last week I squatted and deadlift 50kgX5X3 and the pain just slightly increased so I thought that this is a good starting point. this week I squatted 55kg X5X3 and right after the training the pain increased to a point that I barly can walk…
My question is - should I expect to a linear prorgression? beacuse Iam frasurated that even 5kg jump was more that I could handle.
and how should I know if the starting point is to high or too low . beacause even with an empty bar there is slight pain - so how should I know what pain is OK to starts from and what pain is too much (from a recovery stand point).

Im really frasturated from this injury and just hoping that I could go back to train and progress from an actuall “heavy” lifts. I really love strengh training and this is really standing in my way.

p.s.

would you recommand my to try the low back rehub programm?

2

If pain increases during the exercise to a level that is scary, that is too much. If pain is elevated for more than 24hrs after exercise, that was too much.

An LP is very unlikely to work in this scenario. Pain and sensitivity are quite variable, over time pain should trend down and tolerance should trend up, but IMO autoregulation is extremely valuable when managing pain.

When I wrote this:
“What you can tolerate will probably fluctuate week to week, so every session you could warm up with some BW variations of the lifts, then do a couple sets with the empty bar and then go up by 5-10kg increments until you are at a load that is as heavy as you can tolerate/feel comfortable exposing yourself to.”

I didn’t mean to add 5-10kg every session. I was trying to explain how to autoregulate. I meant that within a session you should load the bar in 5-10kg increments because we don’t know what load will be appropriate on that day and slowly working up to a tolerable load minimizes the chances of overshooting. Also, 2.5kg may be an appropriate increment.

During this process I think it is much better to undershoot loading than to overshoot.