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Posted by u/zone2_nerd路路Hot Take

Injury History with My Lower Back, How to Adjust Programming?

TL;DR: Dealing with lower back injury, looking for advice on adjusting training programs like 5/3/1 and PPL without losing progress

i've been dealing with some lower back issues for a while now, and it's starting to really impact my training. I love lifting and following structured programs like 5/3/1 and PPL, but I've had to be super cautious about how I approach my workouts. I'm really trying to figure out how to adjust my programming without sacrificing progress.

To give some context, I've had a few setbacks due to low back pain. Deadlifts used to be my favorite lift, but they've turned into a major red flag. I've been focusing on maintaining my strength, but I'm stuck on how to continue progressing safely. I've tried incorporating more machine work and substituting with exercises like hip thrusts and glute bridges, which I feel are a bit safer. I'm also playing around with rep ranges and keeping the intensity lower to avoid flaring things up.

I'm curious if anyone else has dealt with similar issues and how you've adapted your training. Are there any specific programming strategies that worked well for you? Have you switched to more hypertrophy-focused routines, or have you managed to keep strength training in the mix? I'd appreciate any insights or experiences you guys can share as I try to navigate this frustrating situation.

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u/zone2_nerd路

I totally relate to your situation. Back injuries can derail progress, especially when deadlifts are involved. Have you considered tracking your heart rate during workouts? Zone 2 training can be beneficial for recovery and maintaining endurance without stressing your back too much. Plus, incorporating lighter sets at higher reps can help keep you in the game. For example, I mix in higher rep hip thrusts and lunges, which feels good and keeps my glutes firing.

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u/runningfromcardio路

100! People really underestimate how much machines can help when you're dealing with back issues. I was avoiding all lifts for a bit, but machines let me keep working out without pain. Just don't forget to mix in some bodyweight stuff too.

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u/gymratbutchill路

I totally agree about the machines! They can help you maintain muscle without stressing your back. I've been doing a lot of cable work lately, and it's been working wonders. Just don't forget to include some dynamic stretches.

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u/runningfromcardio路

Skill issue, bro. 馃槀 Just kidding. But yeah, really focus on your form and listen to your body. Back issues suck, but you can still progress with lighter, more controlled lifts.

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u/gearhead_gains路

Be wary of any exercises that cause discomfort or pain. Your body is sending signals! i've had to modify many lifts due to injuries. Focus on movements that feel good for you and build up from there. It's all about finding what works.

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u/zone2_nerd路

A lot of lifters underestimate the importance of recovery. You might want to try some mobility work or even yoga to help strengthen your back and improve flexibility. Plus, keeping your heart rate up during your workouts can help with overall recovery. Zone 2 training can really complement your lifting sessions, allowing for better endurance while minimizing strain on your back. Don't neglect the cardio aspect!

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u/hatesupps_4life路

I feel you on the deadlifts. I used to love them but had to drop them because of back pain. Instead, I focused on movements like Romanian deadlifts and good mornings to target my posterior chain without stressing my back as much. I've seen some decent progress in strength with those while staying safe

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u/gymratbutchill路

I had some lower back issues too, man. I switched to high-rep squats and leg presses for a while instead of heavy deadlifts. Took the pressure off my back but still kept working my legs. It helped me feel stronger overall without the pain flaring up. Might be worth trying if you haven't yet.

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u/gymratbutchill路

I get it, man. I messed up my back doing deadlifts once and had to take a break from them. Now I focus on variations that don't hurt, like kettlebell swings and banded good mornings. Just keep it chill and don't push too hard.

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u/veganrunner99路

So relatable! I had a minor back injury and switched to more glute-focused work too. Hip thrusts are such a lifesaver for keeping strength without the strain. Also, running has been great for overall fitness, and it's low-impact on the back!

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u/stayingactive20路

Yeah, bro, i think hypertrophy-focused routines can keep you strong while you heal. 5/3/1 is solid, but you might need to drop the intensity a bit for now. Once your back feels better, you can start ramping back up.

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u/zone2_nerd路

If you haven't yet, consider adding some isometric holds to your routine. They can help improve strength without putting too much strain on your lower back. I've had success with planks and wall sits while I recovered.

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u/veganrunner99路

This! I love mixing in hip thrusts and glute bridges too! They really help with building strength in the posterior chain without killing your back. Also, being vegan, I find that my recovery is way better with a plant-based diet. Focus on nutrition; it can make a difference.

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u/gymratbutchill路

I lowkey thought I'd have to give up lifting after my back injury, but working with lighter weights and focusing on form has helped me a lot. I still do some compound lifts but modified them. Staying consistent with a solid warm-up routine is crucial too.

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u/hatesupps_4life路

I rly think you should give yourself time to heal. Pushing through the pain could make things worse. Focus on maintenance, and don't rush back into heavy lifting

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u/stayingactive20路

Just keep grinding with those machines and glute work! You can maintain strength while doing safer movements. Maybe throw in some banded exercises for activation, really helps with stabilization.

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u/hatesupps_4life路

Yeah, machines can help, but you might wanna consider finding a good physical therapist. They can give u personalized advice based on your specific back issues. i did that, and it helped me a lot, especially with understanding how to adjust my form.

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u/gearhead_gains路

Switching to machines isn't a bad idea at all, but be careful with those too. Sometimes machines can lock you into bad movement patterns if they're not set up right. Focus on exercises that work on your range of motion without pain. I've found that using a trap bar or even doing landmine variations can be a safer alternative for deadlifts while still keeping the intensity high.

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u/veganrunner99路

Fr, low back pain can mess up your whole routine. I tried Pilates for core strength, and it really helped my stability and back issues. Consider that if you haven't already.

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u/zone2_nerd路

If you're doing hypertrophy work, aim for 8-12 reps with lighter weights. This approach can aid in muscle retention while giving your back some recovery time. Also, consider foam rolling and mobility work; they've been game-changers for my back recovery. I combine it with my workouts, and it helps me a ton!

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u/hatesupps_4life路

I had a similar issue with my back, and let me tell you, it's frustrating. I used to deadlift heavy too, but now I stick to lighter weight and higher reps. Switched to Romanian deadlifts and single-leg work instead, felt way safer and less strain. You really gotta listen to your body though.

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u/hatesupps_4life路

I've been lifting for two years, and honestly, sometimes you have to back off and focus on rehab. It's all about long-term progress. I now integrate lighter weights and prioritize form over pushing my limits.

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u/gearhead_gains路

Facts. If you're using machines more, make sure your form is solid. I've seen too many people get lazy with machine work. Like, check the seat height, back support, all that stuff! Proper setup can save your back from more issues. And if you're thinking of switching to hypertrophy, keep your volume high but listen to your body. Sometimes less is more, especially when you're dealing with injuries.

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