Most people with back pain are told to stop lifting. For most of them, lifting is part of the cure. The trick is to start lighter than your ego wants.
Step 1 · Move without load
Hip hinges with a dowel along your back, 3 × 10 a day. You should be able to do them without pain before you add weight.
Step 2 · Kettlebell deadlift
Start at a weight you could lift twenty times. 3 × 8, twice a week. Add 2 to 4 kg each week if the next morning feels normal.
Step 3 · Trap bar
The handles sit beside you, which keeps the load closer to your spine. Build up to your body weight for sets of five.
Step 4 · Back to the barbell
Start at 50 % of your old working weight and add 5 to 10 % a week. Most people are back to their old numbers in eight to twelve weeks.
When to slow down
Pain that runs down the leg, numbness or pain that is worse every morning. Then it is time for an assessment, not a heavier bar.
