Just yesterday I was typing out my next blog on my current training program. I was crowing about how great I have been doing.

While taking a break and doing some mobility work of all things, my back flared up. When I woke up this morning the pain had not subsided.

Rather than doing any movement to try and make it better, which I found almost always makes it worse, I took 800 mgs of ibuprofen and applied moist heat. Once it felt a little calmer I set out on phase two of my plan.

I have ruptured/herniated multiple lumbar discs. The best advice I have ever been given by a medical professional when my back is jacked up... walk. Without fail, the more I walk the better my back will feel. Even though it often starts out a little rough, I ALWAYS feel better afterward.

So I took what is usually an hour and a half walk. It ended up taking closer to two hours because I wanted to take my time. My back pain did not start relenting for over the first hour. However, when I got home, I felt much better than when I had left.

With my back feeling somewhat better I trained, but not my usual program. Today would have been bench, squats, and chinups. Instead I went with the following while wearing a 20 lb ruck:

The Walrus Circuit:

  • 150 squats - 10x15
  • 100 dips 10x10 *often pushups, but I'll explain
  • 50 pullups/chinups 10x5

I can methodically do this circuit, unlike more traditional weight training when my back is flared up. There's no loading and unloading of weights. No getting up and down off of machines. *That's why I chose dips over pushups for this Walrus protocol. Usually, I would want to be getting up and down from the ground, however, when my back is in this state I need to be very careful of every movement.

Also, unlike most circuits, this is not done for time. It's not conditioning work. It's the training for the day. I'm grateful to get anything in on these days.

Vincent's Back Protocol:

  • 800 mgs ibuprofen
  • At least 20 minutes of moist heat
  • At least a 1-hour walk, but more is better
  • Methodically performed Walrus (weighted or unweighted depending on circumstances)

It's always good to have a plan. It's also good to get movement in if you can.