I’ve been to the physio twice now and I either have “minor disc irritation” or a “minor ligament tear” around L4-L5 where the right QL is. I’m off heavy stuff for 6 weeks and have a rehab program to go on with. I have been told (again) that my back is very inflexible.
I did my first rehab session today. It took 55 minutes and I didn’t even do as many sets of everything as I was supposed to! Here I was thinking it might be only 10 minute sessions and I could hammer them out several times a day. I am only supposed to do them 3 x per week as they are a whole workout in themselves. Some of it is even like cardio, which is a quite a shock when I’ve only been doing powerlifting training this year.
All of my rehab exercises are ‘prehab’ exercises I get my clients to do in their warm ups. Things like X band walks, isometric glute activation, TGUs, T push ups etc. They don’t screw themselves up in the same way I do. Obviously they do the right stuff, and I don’t.
Fortunately I am allowed to bench press. I’m not really supposed to do it with an arched back, but I kind of pushed the point and the physio said it will probably be ok. I am allowed to squat too, although the QL feels tight when I do and I’m not ready to push it. Deadlifting will have to wait a while.