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2.58K viewsMay 28, 2018

Shafiq Blake (anonymous) May 25, 2018 0 Comments

Good morning, My name is Shafiq Blake and I have a few questions. So I just bought your book gift of injury and it hasn’t came in the mail yet, but I was wondering what you thought of me doing stuff like push up, dips, and pull ups at my house while recovering from a disc injury around the l5/s1 area? I’ve tried to work around the injury and have been injured for 5 months but sometimes after going to the gym and lifting I’ll have a little bit of a worse burning lower back pain after my workouts?

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Andrew Serrano Answered question May 28, 2018

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Answer 1 · 2018-05-25T15:55:37+00:00

Hello,

First of all, thanks for the question. But patience is key. I would also suggest checking out Back Mechanic to help compliment GOI and 10/20/life. I would suggest avoiding anything other than walking and stabilizing your core, with moving perfectly.

What you are doing is recreating the injury over and over aka picking the scab. Don’t do this!

Back Mechanic and 10/20/Life

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.

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Answer 2 · 2018-05-25T17:31:49+00:00

Hey Shafiq,

I was in a very similar situation (sadly a lot worse) due to spine injury. Traditionally, during times where I tried to recover I would do a lot of body weight exercises thinking this would alleviate the pain, when in reality it was just “picking the scab” and would cause me to start my strength phases with a sensitive spine. I recently came back into sport after aggravating and re-injuring my spine (L2-L3 herniation, L5-S1 herniation and 4 bulges). What Brian is saying above is tried and true and what you will find in Gift of Injury and Back Mechanics is verbatim what I used. I won’t tell you how to run your program but I prescribe these books to all my lifters, clients and friends with and without back issues so that they an get a deeper understanding of the spine before continuing training. Try to address that back issue first before progressing into any other movements. Brian helped me come back from the serious spine issues I mentioned above, so I promise you this isn’t a sales gimmick, rather, its a process backed by science and experience. Hope you heal up brother and thank you for visiting our QnA.

Check this book out:

Gift of Injury

Cheers

MDLP

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Mike De La Pava

Michael “MDLP” De La Pava is currently a competitive Strongman and owner of The Battle Axe Gym. Born in Miami, Florida into a Colombian household, Michael finished his schooling by attending Penn State University where he graduated with a Degree in Psychology. Having his roots in martial arts, he would go on to compete in various sports as a Muay Thai fighter, Powerlifter, and rugby player before committing himself fully to Strongman. During this time, he opened Miami’s first Strongman gym, The Battle Axe, where he currently coaches athletes from various disciplines including powerlifting, MMA fighters, Strongman, officers of multiple authorities and enlisted and active military operators. Competing in Strongman for over 6 years has given Michael the opportunity to rank as high as 15th in the nation (105kg), won Florida’s Strongest man (1st in 2014 and 2nd in 2015 in the 105kg class), lift and load a 420 pound Atlas stone, log press 335, pull 700, and most importantly, share the competitive battlefield with some of the best in the game. During this journey, Michael suffered what some would consider a potentially career-ending spine injury. It was at this time that Brian and Michael would begin working together to not only rehab his spine, allowing him to return to Strongman but also develop a new Strongman training program revolving around the 10/20 philosophy. Strongman and coaching have given Michael the opportunity to travel around the nation and the world to train, coach and be coached, as well as share ideas with various leaders in the strength community. Michael’s experience and network in strongman brings a welcome connection with the ever-growing sport of Strongman to the 10/20 team and PRS family.

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Answer 3 · 2018-05-28T04:49:42+00:00

Definitely stay away from anything that is aggravating it. One of your goals should be to identify exercises you can do without pain and start getting strong at those. Anything that doesn’t cause pain is something you can develop while you keep figuring out the injury. If you haven’t yet had a period of more than at least a month with no pain you may have to reduce to just walking for a bit to desensitize the area.

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Andrew Serrano

Andrew Serrano is a full time trainer, holds a B.S. in exercise science and has worked in almost every facet of the training industry. He is currently competing as a 198lb raw lifter, his meet PRs are 589/391/601. His training is guided by the 10/20/Life philosophy with a focus on sustainable injury free progression.

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