I am currently on week 5 of the low back pain template. I have the back pain for about 3 months now and I would say for the first two months I kept overshooting my workouts and reinjuring it.
I still feel pretty stiff in the mornings and it gets better during the day but It still doesn’t feel great. I cannot tell if this is pain or just soreness.
I am going up weight very slowly and during the session it feels fine but I still always feel the stiffness the next day and during the week. I would say I feel it is more of dull pain for the now compared to the beginning.
Should I keep going up weight? I am worried I keep overexposing it weight wise even though the weight is still very light for me. Should I stop overthinking what this pain could be?
If you are feeling stiffness afterwards and it is impeding what you are doing through the day, I would not recommend going up in weight yet. The primary goal right now is to feel better. If that is the case, it is better to complete workouts, and feel better afterwards, than to continue to add weight to the bar and experiencing symptoms for a longer period of time.
@Derek_Miles thanks Derek. Would still keep going up weight on upper body be fine? And should I keep repeating Phase 1 of the template until I feel some progress back pain wise?
I would also recommend to visit your doctor. I had a pain in my back for 3 years and it appeared to be rupture of the annulus. I can go to the gym with it, but I changed my exercises
It is perfectly fine to go up with your upper body exercises if they are not exacerbating symptoms. Sometimes these instances are a good reason to focus on getting your bench yoked.
I would repeat phase 1, but listen to your symptoms and adjust accordingly. If things are improving and you are feeling better during the session and the next day, you can start working back up in weight.