Bodybuilding.net - Bodybuilding Forum

I was out with a lower back pull for 2 wks. My first day back I did a back and shoulder routine. I did the same weight that I did before the pull to get back in the swing of things. Just curious as to when would it be safe to move up in weight? I want to prevent another injury. But I felt great at the gym and my lower back is fine.

I've been injured a lot this past year. the only thing I can say is start with a low weight, 55% of your max and do whatever sets you do.. 3x8 for example. then listen to your back and if you feel good, go up 5-10 lbs. If you feel real good go up 20lbs. but no more than that. I feel 10 lbs. increments is fine. this would also depend on how bad you hurt yourself. the last thing you need is to re-injure yourself and be out longer, speaking from experience. also, remember to stretch thoroughly. get the blood flowing in there.

__________________
Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

With that being said, what is a good way that I can stretch out my lower back?

stand with your feet together and try to touch your toes but when you slowly go down picture each vertebra going folding down at a time until you reach your max threshold to bend, ( breath out while doing this). on your way up do the same thing but opposite. two others I like are just hanging from a pull up bar. and hanging from a back extension machine with your arms crossed. while hanging, for both stretches, breath in real deep and exhale all that you can and relax. If I think of any others I'll let you know. hope this helps. good luck.

You might want to cautiously try back extensions.

Body mass only. Aim for as much ROM as possible.

Do shorter sets. As Dave said, use caution in your routines.

I managed to tweek my back last night (jumped up far too fast in SLDs like an idiot). I used anti-inflams and good sports rub, and that did quite a bit to calm down the injury.

I will go slow in the gym for the next week, to make sure the tears and nerve damage heal properly.

Back reinjury is a bitch...