Set Muscle

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.

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.

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

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.

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

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.

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.

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.

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

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.