Recovery
8 min read
Training around a cranky lower back: what we change and what we keep
A sore back rarely means stop. It usually means change the angle, the load or the range for a few weeks.
Maya Ruiz
This is not medical advice. If your back pain came with numbness, weakness or a fall, see a doctor first. What follows is how we train the many members whose backs are simply cranky.
What we keep
Almost everything that does not hurt. Upper body work, single leg work and carries usually stay in the plan.
What we change
We shorten the range on hinges, swap the back squat for a goblet or box squat, and slow the tempo. Load comes down by about a third for two weeks.
How we bring it back
We add range first, then load, and we watch your videos closely. Most members are back to their old numbers within six weeks.
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