Recently hurt my lower back doing barbell rows. I don't want to skip leg day, but squats, deadlift, and leg press are out of the question until my back is healed.

The main workouts I'm thinking of right now I can do without hurting my back are dumbell lunges, quad extensions, hammy curls, and calf raises.

Also, do you guys know of any good stretches or methods for helping an injured lower back? King kobra would be my #1, but looking for more.

the prehab guys or moveu official on insta are really good sources for lower back pain.

stick with lunges, you can exhaust your legs plenty enough for a decent workout just add sets and reps until you feel you had a sufficient leg day.
quad extensions are good, and ham curls depending on how your back is.


but ideally id suggest taking a week or two off the gym and not lifting at all.

I'll look those up, thanks.

As for taking off the gym, in the college/no girlfriend days I wouldn't have a problem, because I could hit the gym 5 or 6 times the next week. The girlfriend sucks up a lot of time, so making it 3 times a week is considered normal now for me. I wouldn't go hard, just to give a decent workout. I sit at a desk all day for work, I need to move around somehow.

can do leg pruss

do you go to a chiropractor? if not, get thee to one. they can often resolve back injuries quickly. i've been saved a few times by their strange alchemy.

Standing hipthrusts against bands.
Allows you to work lower back aswell without any direct loading.
I got told to do them when I herniated a disc in my back and they did wonders. Since then some friends with back issues has benefited from them aswell.

This injury literally happened yesterday.

I did leg day today, stuck to a lot of lunges, did a lot of lower back sretches before and after it. Back feels a bit better. If it gets worse, I'd consider seeing one. How much do they usually cost?

I'll look those up. I don't foresee my back being fully healed for a few weeks.

I hurt my back pretty bad about 6 months ago and i still have to baby it, a chiropractor can be around 3-500 total, adjustments are usually around 50$ each.

Walking is actually a great remedy for back pain or injuries, maybe even at a decent pace. Lunges are great and you could even try and mix in some stairmaster or just body weight squats as a burn out. Sometimes a back injury can indicate you have a weakness through your core, so it could help you to work in some planks or other good bracing core exercises in the future.

I would say the thing that really helped me the most was Yoga, i was always skeptical but it has solved a lot of my problems that mostly stemmed from mobility and core strength. Also get used to foam rolling, it can help quite a bit. Alan Thrall has a pretty great stretch routine on his youtube channel that will really help open, and loosen you up.


Depending on how bad it is, i would take it easy for a few months a back injury could be a life sentence if you aren't careful.

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