Programming after back tweak in beginner program

Pain & Rehab Forum [Moderated]
1

Hey Team,

I am in week 12 of the beginner program after a layoff, having made good progress, but unfortunately tweaked my back.

This occurs every so often (same area). I am reasonably aware of the general BBM guidelines to self-manage (keep on moving, load movements to tolerance, etc.) and the pain and stiffness usually resolves over time.

My original plan was to proceed with Strength I or Hypertrophy I. But since I just tweaked my back, I was thinking of re-running the beginner program since it starts relatively low stress compared to what I am used to now.

This might aid my recovery back to pre-tweak strength levels without many (if any) adjustments, that might be needed when moving on to more advanced programming like Strength I. I don’t think the back rehab program is necessary.

Does this sound like a reasonable idea to move forward?

Thanks in advance.

2

I think this is a reasonable plan. You may also notice that things improve sooner than you expect, and you don’t need to run the whole program through again before making your transition. See how you do!

3

Back improved and I decided to go with Hypertrophy I because it does not program singles. I would not be comfortable with singles given the recent tweak. Currently in week 2, with conservative weights on SQ & DL but without other modifications. Thanks for the reassurance and advice.

ps. Not sure whether you hear this more often, but I really had a hard time with phase 3 of the beginner program. 6 work sets prescribed for the primary exercises (including singles and @9 work) really challenged me.

4

Phase 3 of the beginner program was modified in the most recent round of updates due to that very concern.