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  1. #1
    Registered User coeur's Avatar
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    Temporary alternatives for low back pain

    I messed up my lower back on squats a few days ago... not severely, but I was in a lot of pain the first day but it’s gradually been getting better. Still tweaks a bit tho. I’ve got to go in to do upper body today and there are just a couple lifts that I’m concerned about exacerbating the issue. Any idea how to safely supplement Pendlays, pulldowns (both regular wide-grip seated and standing straight arm), one-arm dumbbell BORs, and seated face pulls? For Pendlays I even thought about just using a sumo stance.

    EDIT: how about squats and deads? I feel like skipping them would be smart... to my dismay... would trap bar deads still be too much? Any alternatives otherwise?
    Last edited by coeur; 02-10-2019 at 05:07 PM.
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  2. #2
    Greedo shot first!!! LactoseTolerant's Avatar
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    Do seal rows instead of the Pendlay.
    I can tell time. Time cannot tell me.
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  3. #3
    Registered User coeur's Avatar
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    Originally Posted by LactoseTolerant View Post
    Do seal rows instead of the Pendlay.
    Never knew about those, but they’re so obvious. Thanks, my man
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  4. #4
    Registered User coeur's Avatar
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    Bump with edit in OP
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    Back injuries are nothing to fool around with.
    Im not a medical professional but if it were me i wouldn't do any movement that would irritate your issue.
    If you must squat try a belt type squat that goes around the hips.
    Upper back work could be just pull ups or pull downs with out excessive lean back.
    I wouldn't do any overhead or incline type work that even slightly compresses the spine.
    The best would probably be just do some cardio like walking or biking for a week and see how you feel after that.
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