Lower Back Injury recovery

Hey guys, I've been nursing a lower back injury I've decided to take some time off for. My question is: is taking time off completely effectively the same in terms of recovery as still going to the gym and just doing exercises that don't load the spine? Or am I better off completely taking off until it's healed? If I can work out without loading the back, any suggestions on exercises to do?

Do things that don't load the lower back and keep some gains.

Great! So squat, deadlift, OHP, bor are obviously out. Most other exercises should be fine right? Bench, pull ups/pulldowns, chest supported rows, all arm movements, machine shoulder presses are all good? What leg exercises would you recommend?

It depends how you hurt it, basically go by what pain allows, and carefully test the exercises with a low weight first!
One time I could squat with a terrible back injury, because I injured it in the other direction, squat isn't as bad on the back as you may think because the back is pretty straight or extended through a lot of the movement.


Here's a pretty safe list, try to hit at least each muscle group, if you can only do one exercise for that day just do like 10 sets of it, better than nothing!

Bench Press (plus it's multiple variations)
Pull-Ups/Chin Ups
Dips
Preacher Curl Bench (maybe!)
Seated Calf Raise
Leg Extension/Curl (if pain permits, sometimes they are bad on back)

Also Front raises/Side raises, you won't be able to do these two handed, but if you do single handed and use the other arm to brace against a pole etc you can probably do them.

Just spend time trying to figure out what you can do, there's always something, but don't re-injure the back.

p.s. as the back ligaments are knitting themselves back together they can feel fine, but they are still weak under load for weeks or months, so be careful not to re-injure (you probably will re-injure at least once lol).

I would spend some time strengthening your erector spinae muscles. This should help your recovery. Here's some info:

[url]https://youtu.be/JdJ2oH1Ef_I[/url]