Propel Fitness Journal, Issue 025
If you’ve ever “thrown your back out,” you know how tempting it is to just stop moving altogether.
But here’s the thing: complete rest usually doesn’t help. In fact, it usually makes things worse by stiffening tissues, slowing circulation, and ramping up fear.
Here’s a simple framework I share with clients who want to keep training safely during a back pain flare-up:
✅ Modify, don’t abandon.
Drop the intensity and load, but keep moving within comfortable ranges. For example: swap heavy deadlifts for supported hip hinges or bodyweight good mornings.
✅ Focus on gentle circulation.
Walking, light mobility, or low-resistance cycling helps restore blood flow and calm the nervous system.
✅ Respect symptoms—but don’t fear them.
Discomfort doesn’t always mean damage. If pain eases as you warm up, it’s often safe to keep moving.
✅ Gradually reload.
As symptoms improve, reintroduce strength work step by step. Your back will get stronger—and more resilient—with progressive exposure.
If you’re unsure what’s safe, or you keep re-injuring yourself, I’m here to help.
– Dan
Injured and want to get back to lifting heavy? Grab The Injured Lifter’s Playbook (free), and you’ll get the Propel Fitness Journal in your inbox every Monday.
Want help with your own comeback? Work with me.