It feels silly saying this, but I’m not doing a great job breathing while I brace during the Big3 or carry exercises. I’ll also feel some minor pain in my lower lumbar during an exhale at times when I’m really squeezing (fist, lats, core, pecks, neck). I’m pretty sure this means I’m not using my thoracic diaphragm correctly. Any tips are much appreciated.
I’m assuming you picked up Gift of Injury by your jargon and and knowledgable question (if not deff get it!). I would say first off, avoid anything that causes pain during your back mechanics work. Sometimes it takes the body some time to get used to new variables or the spine to desensitize. I had some of the same issues during my first few months of spine rehab and working with Brian. What worked for me was to be patient, take my time during the movement and lowering the duration of sets until I mastered diaphragmatic bracing. Some of the chapters in GOI really focus on breathing and bracing and it’s something I read a few times. Try breathing and bracing on some of the movements that are simpler and cause no pain before moving on to the more encompassing movements or carries. I wish i could help more but back pain and recovery is very specific and I don’t want to give you a generalized or generic answer. Hope this helps!