I wanted to say a massive thank you for the gift of injury I believe every lifter should read this book injured or not. I wanted to ask about transitioning from the Big 3 and walking program, as outlined in the back mechanic and the gift of in injury back to lifting.
I have an L4-L5 & L5- S1 posterior herniation’s (confirmed by MRI), the self-assessment section from the back mechanic confirmed that my pain triggers were consistent with lumbar herniation’s, I am flexion intolerant as well as being intolerant of excessive flexion, though minor flexion decreases all my pain triggers. I have noticed significant relief from modifying my daily movements, walking and strengthening my core with the big 3, I have been performing these for around 8 weeks and am mostly pain free though I still have some localised aches and tightness some times.
I have recently started to lift conservatively again, utilising farmers walks, goblet squats, feat up benching and some machines like chest supported rows and hamstring curls. I have noticed that I have some localised pain and tightness the day following my training sessions, I wanted to know if this is part of the recovery process and something you experienced or a sign that I am doing too much too soon?
I also wanted to know if I’m using too wide of an exercise selection. I have designed my days around the combo day template.
Thank you again,
Glad you are on the mend and thanks for the kind words.
It’s going to be very hard to answer this question without seeing your MRI’s and talking to you personally. You can email me here: Brian@PowerRackStrength.com – we can do a skype if you’d like.
I did have some stiffness but never trained into or through any pain. Sounds like you are jumping the gun a little bit.
I would regress back to the walking program, move 100% well without picking the scab and give it more time. ‘Mostly pain free isn’t good enough, IMO.”
The feet up benching is very unnatural and could be the culprit, IMO.
Again, email me and we can discuss further. Thank you