How is this possible? Well, this is what has worked for me.
1. On Monday, Wednesday and Friday, I do the following stretches for 1-minute holds.
Basically, the barbell deadlift and barbell squats offer way too much risk for what you get in return. Not worth it. Stay far, far away.
But how about the size? I lose my size when I take those movements out.
Don’t sweat the size. It’s still easy to maintain impressive size while excluding those movements.
Here is a pic of me back in 2005. As you can see, legs are massive. And guess what—I never did squats or deadlifts.
Anyway, let’s move on to the next step.
4. Try doing everything single-legged when training legs. This will not only improve your balance, coordination, and strength a bunch—it will also put a minimal amount of stress on your lower back. I found doing leg exercises single-legged to reduce the tension on my lower back tremendously beneficial. Give these exercises a try:
Exercise 1: Single Leg Press Machine
Exercise 2: Barbell Lunges
Exercise 3: Barbell Split Squat
1. First, you have to stop moving and let your back heal. Possibly try working from home. The more you move, the less your body can heal. You really do have to stop moving if you want a short and speedy recovery.
2. I set myself up in the position shown below. Notice how the legs are elevated and the lower back is in a neutral position. Also, I place an ice pack under the lower back. This helps reduce the inflammation tremendously. I usually try to ice my back for 2-3hrs at a time. Most don’t recommend this, but I’ve honestly found it to work very well for me. Good thing is you can continue to work from this position but simply placing your laptop on your lap.
From a physical vantage point, that’s about all I do.
Anyway, the message of the story is don’t sweat it if you have a lower back injury. You just have to be proactive in solving your problem. Make sure to educate yourself, be conscious of your body and what it needs, and never feel that your lower back pain means that you have to be less active. If that happens, your back pain will just get worse and worse.
Also, check out this back workout—it is specifically designed not to engage your lower back, but still allows you to develop the back of a mutant that grew up near Chernobyl.