Injury protocol

Low back pain / lumbar strain

Low back pain / lumbar strain needs a staged plan that matches tissue healing, pain behavior, and progressive rehab loading in the back.

Condition summary

Category: Overuse Condition

Body region: Back

Common in: Repetitive training, Desk work, Load accumulation, Back, Overuse

Recovery phases

Acute support (0-5 days)

Goals: Reduce irritability in Low back pain / lumbar strain, Protect tissue quality and appetite, Build the next rehab step safely

Nutrition focus: Steady protein intake, Hydration, Anti-inflammatory food pattern, Adequate carbs for training tolerance

Meal examples: Overnight oats with yogurt and fruit / Bean and rice bowl with olive oil / Fish or tofu with potatoes and vegetables

Repair and reload (5 days to 6 weeks)

Goals: Reduce irritability in Low back pain / lumbar strain, Protect tissue quality and appetite, Build the next rehab step safely

Nutrition focus: Steady protein intake, Hydration, Anti-inflammatory food pattern, Adequate carbs for training tolerance

Meal examples: Overnight oats with yogurt and fruit / Bean and rice bowl with olive oil / Fish or tofu with potatoes and vegetables

Return phase (6+ weeks)

Goals: Progress loading tolerance for Low back pain / lumbar strain, Restore movement confidence and function, Prepare for return to work, sport, or daily activity

Nutrition focus: Steady protein intake, Hydration, Anti-inflammatory food pattern, Adequate carbs for training tolerance

Meal examples: Overnight oats with yogurt and fruit / Bean and rice bowl with olive oil / Fish or tofu with potatoes and vegetables

Helpful recovery links