Lower Back Still Cooked – How You Guys Keep Training?

[RepNick3]

Jacked up my lower back pulling heavy a few weeks ago, still feels sketchy when I bend or brace. Y’all still hitting legs/back with tweaks like this or just ride machines and core work till it heals? Trying not to lose all my progress but don’t wanna end up fully cooked either.

[Charles Harris]

Bro same thing happened to me after ego deadlifts. I dropped all barbell stuff for 3 weeks just did hack squats, extensions, leg press, and a ton of reverse hypers. It came back stronger tbh. Sometimes backing off saves you long term.

[Dnk567]

If it’s still biting when you hinge, skip deads and RDLs for now. Machines + cables only. Let the disc chill.

[Matthew Allen]

I trained around it by doing belt squats instead of barbell squats. Game changer. You still get that heavy leg stimulus without loading your spine. Add glute ham raises + sled pushes, and you’ll be solid.

[Dona-h90]

You probably just strained it, bro. Don’t stretch too early. Ice, walk, and stay off max loads.

[RepNick3]

Yeah, I can still leg press fine, just any kind of hinge feels sketchy. Gonna try belt squats and see how that feels. I appreciate the tips fellas.

[Paulk23]

Core stability work helped me big time planks, bird dogs, and anti-rotation stuff. Most guys skip it until they get hurt. Keep that tight and your back won’t get smoked again.

[Andyxx66]

Ain’t worth forcing it, man. Every gym bro thinks they’re invincible till that one tweak turns chronic. I used to “train through it” and ended up out 6 months. These days, I deload, focus on blood flow work and get deep tissue done weekly. You’ll bounce back faster playing it smart.

[Maxr4677]

Belt squat + seated ham curls = pain-free leg day. That’s the move right now.

[Bendk66]

Once pain’s gone, ease back with trap-bar deads instead of straight bar. Way less shear on the spine, still hits posterior chain hard. Don’t rush back into convention.