Know this topic has been talked about IN LENGTH, but just had a quick question regarding a minor back tweak.
Noticed some pain on my right side (lumbar, I think?) about two weeks ago after grinding out a set. Currently doing beginner prescription and it was after the Day 3 workout. Have lowered E1RM about 15 pounds so I am not grinding them out anymore.
Injury is VERY minor (I.e. some minor discomfort with certain movements…moving too quickly in certain directions, sneezing, coughing…mainly after a day of lifting). I’m not too worried about it and can perform at almost if not 100% during workout. It’s after the workout that I feel the minor discomfort.
Here’s my question: after reading a couple articles on this topic, I believe one option would be to just decrease intensity/load. However, given how minor the discomfort is and the fact that it usually subsides in a day or two (at most), is that really necessary? I know the lower back pain template mentions that increases symptoms shouldn’t last for more than 24 hours and these generally do not. This discomfort is not too debilitating and keeps me at around 90-95% at worst. However, given the fact that my current method is still producing some minor symptoms post workout and it has been two weeks made me want to get a second opinion.
Please let me know if this is not enough info and thanks!
Hi there! Sorry to hear about your experience with your low back; although, from the information you are providing things seems to be moving in an extremely positive direction! If the discomfort really is super minor and not impacting your ability to perform activities of daily living, I would proceed with your training as normal. If symptoms do persist 24-48 hours after training, you could consider cutting back on intensity (capping RPE at 7, for example) for a period of time until symptoms resolve. Are you using RPE in order to gauge intensity with your lifts or are you relying solely on e1RM? The fact that you are grinding out reps in the beginner template makes me think that maybe you need to re-visit the concept of RPE to help you adjust training intensity given your performance in each session. This might be helpful: What is RPE in Lifting? (Rate of Perceived Exertion Explained)
Hi Hannah, thank you so much for the feedback. I do use RPE, however, my ego/stupidity does get in the way sometimes and I’ll decide to go with what my RPE 8/9 is on paper, rather than what it actually is that day. Gotta work on thinking long term, rather than just that individual session. Lifts have also gone down a little in the past several weeks, which I think may just be a combination of some weight loss, form adjustments, and a new puppy keeping me up at night. Like I said - need to remind myself to use RPE correctly.
I think you’re feedback on capping at RPE 7 is great and will give that a try if symptoms persist this week.
It seems some tolerable pain just comes with the rehab process. I guess my question was - at what point does it just aggravate/prolong the healing process? Is it safe to say that more than 24 hours of increased discomfort after a workout is an indication that one should decrease load?
Thanks a ton - can’t express how much I appreciate all the valuable info/support you folks provide!