A little scare under the bar can derail months of progress. The answer isn’t permanent avoidance; it’s graded return with better patterns. Here’s the on-ramp I use for most uncomplicated tweaks.
48–72 Hours
- Walks, gentle mobility, hip hinges with a dowel.
- Breath-based core (dead bug), glute bridges.
Week 1–2: Pattern First
- Goblet squat, tempo 3-1-3.
- Kettlebell deadlift from blocks.
- Single-arm rows, anti-rotation carries.
Week 3–4: Load, Slowly
- Barbell variations at 50–70% 1RM; stop 2–3 reps in reserve.
- Volume < previous peak; increase 10–15% weekly.
Want a lift-smart comeback? Book with Dr. Edward Komberg—we’ll rebuild your patterns and progress loads without guesswork.