The 104 week experiment

[Reinout]

Some notes which are not clear from the log:
1. Excruciating pain was felt the day after a set of squats. Retrospectively, I probably took the squat too deep and hurt the lower back.
2. Stretching did not alleviate the pain. It was a short term relieve, but the pain came back after ~5 minutes.
3. I realize only now that there is no problem not squatting to full depth. I will never compete, so full depth is not necessary. Similar with dead lifts

Way forward:
1. Daily early morning walks.
2. Afternoon strength training (Mo, We, Fr). McGill 'big three' as part of warm-up. Slowly mobilizing the hips and relearning squats and dead lifts. Slowly building up with the aim of remaining pain free.
3. Three slow jogs (Tue, Thu, Sat) of 5 km to build up endurance.

[Reinout]

Lower back rehab week 1
I will edit this entry for the complete week, rather than having separate posts.

Monday 07 November 2022
06:44: fast walk. T = 31:34; HRav = 115; HRmax = 130.
Afternoon: too busy, ended up not doing my thing.

Tuesday 08 November 2022
06:30: complete thunderstorm outside.
5 min simulated rope skipping (no rope)
Modified curl up; 10 sec isometric hold x 6, 4, 2
Side plank; 10 sec hold x 6, 4, 2
Bird dog; 10 sec hold x 6, 4, 2
All with maximum voluntary bracing.

Back felt good.

16:30
Modified curl up x 6, 4, 2
Side plank x 6, 4, 2
Bird dog x 6, 4, 2

Jog d = 5 km; T = 48:14; HRav = 132; HRmax = 153.
Was tired during the jog.

Wednesday 09 November 2022
06:39
Walk. T = 35:17; HRav = 115; HRmax = 129.
Modified curl up x 6, 4, 2
Side plank x 6, 4, 2
Bird dog x 6, 4, 2

Thursday 10 November 2022
Jog, d = 5 km; T = 48:05; HRav = 138; HRmax = 159.
Focus was on keeping the torso stiff during the jog. I really felt this in the glutes!

[TBPenguin]

Sorry to learn you've been hurting. Glad the pup is doing OK.

[Reinout]

Sorry to learn you've been hurting. Glad the pup is doing OK.

Thanks, it's amazing how much energy some chronic pain takes. This will simply have to be fixed