# Rdl **URL:** \ **Category:** Pain & Rehab Forum \[Moderated\]\ **Created:** [November 21, 2023, 2:39am UTC](https://forum.barbellmedicine.com/t/rdl/14116 "2023-11-21T02:39:36Z")\ **Posts on this page:** 5\ **Page:** 1
**Author:** ![JCalvin](https://avatars.discourse-cdn.com/v4/letter/j/85f322/32.png) [@JCalvin](https://forum.barbellmedicine.com/u/JCalvin)\ **Post date:** [November 21, 2023, 2:39am UTC](https://forum.barbellmedicine.com/t/rdl/14116/1 "2023-11-21T02:39:36Z")
I’ve had some nagging back pain x 5 months. All variations from the floor cause significant pain. I don’t have anywhere to block pull. Rdls don’t bother it at all. I can train the pretty hard. I was think of doing one heavy rdl day in the 4-6 rep range then a lighter rdl day in the same week for sets if 10-12. Any problem with this if it’s well tolerated? Any time I try to pull from the floor it hurts if it’s heavier than 405. Squats are well tolerated with little to no symptoms. Seems to be just a couple inches off of the floor and when I set the bar down with heavier loads. ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [November 21, 2023, 2:46pm UTC](https://forum.barbellmedicine.com/t/rdl/14116/2 "2023-11-21T14:46:27Z")
If I had been dealing with persistent pain issue for this long, I would simply not be doing lower-rep, “heavy” work at all, as it is more likely to unnecessarily prolong the rehab process. As I mentioned to another user recently who had been struggling with making sufficient changes to his training in the rehab context: [https://forum.barbellmedicine.com/forums/pain-and-rehab-q-a-with-dr-derek-miles-and-dr-michael-ray/88518-strange-hip-pain](https://forum.barbellmedicine.com/forums/pain-and-rehab-q-a-with-dr-derek-miles-and-dr-michael-ray/88518-strange-hip-pain) > -Take a few weeks away from all “competition”-type barbell movements, and use other variations instead that you’ve not done before. > -Cap RPE target @6 for movements involving the affected area for the first week. > -Increase rep ranges to 8-12 (or even 15). > -Utilize tempo, whether 3-0-0, 3-0-3, or even slower on the eccentric. > -Substitute unilateral movements - front-foot elevated split squats, rear-foot elevated split squats, lateral lunges/cossack squats, box step-ups, [single-leg RDLs]; these can begin with just bodyweight if that sensitive. > > For more specific, structured, and/or individualized advice, a one-time consult would be a great option.​ ---
**Author:** ![JCalvin](https://avatars.discourse-cdn.com/v4/letter/j/85f322/32.png) [@JCalvin](https://forum.barbellmedicine.com/u/JCalvin)\ **Post date:** [November 21, 2023, 4:46pm UTC](https://forum.barbellmedicine.com/t/rdl/14116/3 "2023-11-21T16:46:01Z")
Thank you for the feedback. I tend to shoot myself in the foot by testing the waters to “see if it’s ready” because it feels like I’m losing tons of hard fought progress, but I geuss I need to just face the reality that it’s not going to get better if I don’t stop trying to pursue training numbers to maintain previous strength levels. Thank you. ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [November 21, 2023, 6:34pm UTC](https://forum.barbellmedicine.com/t/rdl/14116/4 "2023-11-21T18:34:44Z")
It’s been my experience that digging in your heels to avoid “losing ground” is a surefire way to make the process take longer than is necessary. ---
**Author:** ![JCalvin](https://avatars.discourse-cdn.com/v4/letter/j/85f322/32.png) [@JCalvin](https://forum.barbellmedicine.com/u/JCalvin)\ **Post date:** [November 23, 2023, 3:30am UTC](https://forum.barbellmedicine.com/t/rdl/14116/5 "2023-11-23T03:30:20Z")
Thanks man. I’m going to commit to bringing down the intensity once and for all to take care of this.