I can work out at home three days a week with dumbbells, and I want to build strength without aggravating my lower back. Can you make me a plan?
before i write this up for you though, what's going on with your back? like is it chronic pain, a past injury, or does it just flare up when you lift heavy?
No diagnosed injury—mostly stiffness after long desk days, and heavy deadlifts sometimes make it sore. I would like a conservative plan and substitutions if anything hurts.
ok so here's what we'll do: i'll build you a 3-day dumbbell plan that keeps your spine neutral and focuses on hinge variations that don't load your lower back directly
we'll swap out heavy deadlifts for stuff like single-leg RDLs and split squats, and if anything flares up we have backups
