this post was submitted on 24 Jul 2026
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Starting up after a back injury - feeling good (lemmy.zip)
submitted 6 days ago by oat@lemmy.zip to c/fitness@lemmy.world
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I've been sidelined for several weeks with back pain, first day testing the waters squatting again. Feels good!

This isn't my first time with back issues so goal is to focus on volume rather than max weight for awhile to reduce risk of aggravating whatevers going on.

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[–] Brujones@lemmy.world 10 points 6 days ago (1 children)

Congrats! I've been there. If I can offer advice, it's easy to overdo it. You're on the right track, focusing on volume.

Tempo work did well for me - it is self limiting in terms of loading, and you can really focus on form. I liked 3-0-0 squats (3 seconds on the way down, no pause, normal speed on the way up) and 2-0-2 Romanian deadlifts for my recovery.

[–] oat@lemmy.zip 8 points 6 days ago* (last edited 6 days ago) (1 children)

I think that has been the problem in the past. Worried about losing strength so jumping back in before I'm ready and re-injuring - rinse and repeat.

I like the tempo work idea, increase intensity without increasing absolute weight/strain. I am doing Romanians and am also focusing on unilateral work with Bulgarians/lunges to try and improve stability.

[–] Brujones@lemmy.world 7 points 6 days ago (2 children)

If you haven't already, Barbell Medicine has some good articles on this topic. If you're interested, look for the one on pain in training, and there's one for common pain rehab mistakes.

[–] pomfegranate@sh.itjust.works 3 points 5 days ago (1 children)

I love barbell medicine programs. I started my journey on their bridge program

[–] Brujones@lemmy.world 2 points 5 days ago

Agreed. They put out lots of good content via their articles and podcast as well.

[–] oat@lemmy.zip 3 points 6 days ago

Thanks I’ll look through it