I’ve had back flare ups at night; often after a bowl movement. I have to be careful during and after. Last night’s wasn’t as bad as the previous two, but I felt it.
I also altered my morning workout, taking out some stuff to limit the stress on my back. But I did things.
First: extended PT. Lots of it, including the kneeling on one knee hip flexor stretches.
Then 20 flat push ups, then pull ups with a belt. This time, I did singles in sets:
5, 4, 3, 3, 4, 4, 4 taking care to keep my knees in front of me and to keep a flat back, and most reps were partial reps..not quite over the bar for most. Then I did a set of negatives, and I also did some holds. Result: almost zero pain; last time, I was limping afterward.
Then I did 3 more sets of 20 flat push ups (PT in between) then 20 incline push ups.
Downstairs: 3 sets of 10 x 134 bench presses
10 x 134, 10 x 184 low dead lifts and I decided to call it a day. I felt fine.
Back upstairs for a 2 mile walk and it was easy; averaged under 12 mpm. Later: 1 mile commute walk (16 mpm) over lunch.
total time: 30 minutes PT inside, 50 minutes on the porch, 30 minutes downstairs, and 25 minutes walking.
The pull ups look…well…like I am struggling. But I’ll get better; I was improving by the 4’th set. But these ARE harder.
And for the most part, my back felt pretty good during the day; now-a-days, it usually does. Got to fix those new night flares though.
Life of an old goat 