Pain Management Guide

TRAIN HARD.
STAY HEALTHY.

Pain is information, not an instruction to stop. This guide helps you understand the difference between productive discomfort and injury signals — and gives you practical protocols for both.

Medical disclaimer: This guide is educational information, not medical advice. If you experience severe pain, pain at rest, neurological symptoms, joint swelling, or trauma, stop training and consult a qualified healthcare professional — physiotherapist, sports medicine doctor, or your GP.

#1
Lower Back
Most common gym pain
80%
Prevention
of injuries are preventable
5 min
Warm-Up
reduces injury risk by 54%
48h
DOMS Peak
typical onset after training
Common Causes
  • Weak core failing to stabilize the spine under load
  • Hip flexor tightness pulling lumbar into excessive extension
  • Poor squat/deadlift form — rounding under load
  • Sedentary lifestyle creating postural dysfunction
Immediate Response
  • Stop the offending exercise immediately
  • Apply ice for first 48h (20 min on/off)
  • Perform gentle Cat-Cow and Child's Pose
  • Lie in constructive rest position (knees bent, feet on floor, arms at sides)
Prevention
  • Build core stability before loading (Parts 2, 8)
  • Address hip flexor tightness (Part 3)
  • Maintain neutral spine on all hinge movements
  • Progress loads conservatively — no more than 10% per week
Rehabilitation
  • McGill Big 3: curl-up, side plank, bird dog
  • Hip flexor and hamstring stretching
  • Glute strengthening (bridges, clamshells)
  • Return to exercise with lighter loads after pain-free days
Stop Training — Seek Medical Advice
  • ·Pain radiates down one or both legs (sciatica)
  • ·Numbness or tingling
  • ·Pain is sharp, not muscular
  • ·Symptoms don't improve with rest in 3–5 days
Universal Pain Management Principles
PAIN SCALE

Rate pain 1–10. Training through 1–3/10 discomfort is often productive. Anything 5/10 or above warrants modification or rest. Sharp pain at any level means stop.

THE 2-DAY RULE

If pain is worse 2 days after a session than before, you did too much. Reduce volume 40–50% in next session. If still worse after 4 days, rest until pain-free.

ACTIVE RECOVERY

Complete rest rarely speeds recovery. Light movement (Part 16) increases circulation, reduces stiffness, and delivers nutrients to damaged tissue faster.

LOAD MANAGEMENT

Most overuse injuries come from ramping load too fast. Follow the 10% rule: never increase total weekly volume by more than 10% from the previous week.