What to do for recovery of slight lower back pain?

[pyaarawala]

I'm on TM and I've been setting PRs every week, but due to some back pain (post-workout) I decided to stop squatting/deadlifting for a week and just stick to overhead press and bench. I went to the doctor and he said my symptoms are really minor and I just need to rest up the low back a bit.

1) Is it okay to do overhead presses and bench press? I don't feel much pain after doing those, it's mainly just after squats/deadlifts.

2) If I feel my lower back is better, how many reps/sets should I ease back into my squats/deadlifts, and at what % 1RM?

[veryhrm]

if you just take 1 week off you can just redo the last week you actually did and it should be fine, no? You should check your form too though... maybe some movement of the pelvis crept into your squats?

in another thread you said you squat "well below parallel". That's not necessarily a good thing since, to go deep, it means (for many people) that you have to loosen things. Could be the source of your problem right there.

[pyaarawala]

if you just take 1 week off you can just redo the last week you actually did and it should be fine, no? You should check your form too though... maybe some movement of the pelvis crept into your squats?

in another thread you said you squat "well below parallel". That's not necessarily a good thing since, to go deep, it means (for many people) that you have to loosen things. Could be the source of your problem right there.

Actually I don't squat that deep at all. I squat to just below parallel. My form's issues are that my knees shoot forward at the bottom of the rep (I can prevent this easily if I use TUBOW, but these are ID weights so I didn't set up the TUBOW). and that my chest needs to get up more. My low back isn't particularly rounded/arched, it's flat. My deadlift form was pretty bad though so I plan to start VERY light on those.

I could just redo the weight but I'm afraid the pain will just relapse, because 1 week is really a short amount of time. I was thinking something more like doing very light squats/deads starting Monday, and see how I feel after a week of that.

[Greg Esres]

Try a number of icing sessions to the area. I ice my shoulders after every pressing workout, and ice my knees after squatting. Helps immensely. Hasn't done much for my elbow, though.

[pyaarawala]

Try a number of icing sessions to the area. I ice my shoulders after every pressing workout, and ice my knees after squatting. Helps immensely. Hasn't done much for my elbow, though.

How exactly do I ice my lower back? It sounds difficult to do by myself. My left elbow also gives me pain too, I need to start icing that too after each workout.

[Greg Esres]

They make equipment specifically for this task:

http://www.icewraps.net/large-lower-...lasto-gel.html

but you might just fill up a large food storage back with ice if you want to go cheap.

[Bryan Dobson]

I like gel packs however you can use crushed ice in a Ziploc bag as well. Took a thick T-shirt into your underwear insert Joe pack but in underwear waste man lengthwise along spine and sit back in the recliner or sit or similar set up for 10 minutes every hour for example while watching football today this will help with lower back inflammation. If the pack is too cold and it's freezing your skin you may need to use terrycloth between you and the pack once you getting the habit of this it isn't that hard and is better than popping ibuprofen all the time reserve that for when you were really injured.

Sorry about all the typos and strange words but I'm using voice to type