My apologies if this question has been asked before but any recommendations for progressing back into lifting after finishing rehab of a significant low back injury? I injured my back during the early fall and have taken the last three months to rehab (McGill 3, walks, carries, etc.) to the point where I am now pain-free. I haven’t touched a barbell since October and would like to start training again in the new year. Is it recommended to jump back into an offseason program or would I be better served taking a slower progression on the main lifts? Any suggestions would be greatly appreciated.
It may have been answered before, but it depends on many variables.
If you haven’t read Gift of Injury, then I would suggest you do so to see all that must be considered before programming your return.
Def better served taking the slow route, in my experience.
I don’t know the extent of your injury and what you’re dealing with– If you are 100% pain-free, then I would suggest working with versions of the lifts before getting back to the barbell. What I mean by forms are KB movements that are not too aggressive right away to bridge the gap.
If you would like me to program a custom offseason or if you want to do a consult, let me know. But giving you a direct answer is impossible as there is much to the puzzle.