Injury Recovery Plan:
Dayana

background information on injury
breathing resources
nutrition/lifestyle points

Diagnosis & explanation

Second episode of mechanical lower back pain, sensitive to extension (leaning back) & compression (downward loading/extra load)

Cause of issue

Initial episode of acute back pain starting a cycle of sensitivity

Goals of recovery

Build back into training to maintain strength & muscle.
Continue teaching X-core classes.

Fixing the cause

Friday 13th January, 2023
  • For the next two weeks keep the back out of the extension/compression positions to reduce sensitivity
  • Keep continuing & building strength through the lower back & lower body but avoiding these positions
  • Use the following morning/day’s reaction as an idea of how the pain is responding

Short term solutions

Quick "band aids" for pain or discomfort that can provide you with some (brief) relief
  • Paracetamol (only if needed)
  • Heat rubs/topical gels (voltaren gel or heat packs)

Summary of plan

STEPS TO FOLLOW
  • Modified training program every two days (no skipping days) – training videos are below
  • Conditioning options: boxing, bike, rower
  • Continue mobility work from previous sessions (rotations, anything with flexion, NO extension stretches yet, add passive hanging)
  • Be aware: work days standing up the whole day will be difficult, take movement breaks to either stretch or sit if possible – but expect that the following day the back won’t like this
  • KEEP MOVING – MOVE AS OFTEN AND WITH AS MUCH VARIATION AS POSSIBLE – walking, biking, swimming, boxing

Whole body strength

& back care

”Goal:

Goal: trap bar deadlift bodyweight x 10

Power

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-

Coaching points

–

Volume

3-4 sets
6-8 reps each side

Unstable

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Unstable

-

-

Coaching points

–

Volume

2-3 sets
10m

Unstable

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

12 reps total

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-

Coaching points

–

Volume

3-4 sets
6-8 reps