What's a good weight lifting plan to build muscle for someone with a lower back injury?
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When designing a weight lifting plan for someone with a lower back injury, it's important to proceed with caution and focus on exercises that are safe and effective. Here's a sample weight lifting plan that would help build muscle without exacerbating a lower back injury:

Warm-up: Begin each workout with a 5-10 minute warm-up to get the blood flowing and loosen up the muscles. This could include light cardio or mobility work.

Compound exercises: Focus on compound exercises that work multiple muscle groups at once, as these are the most effective for building muscle. Examples include the bench press, shoulder press, pull-ups, rows, and squats.

Core stabilization: Incorporate core stabilization exercises like planks, bird dogs, and bridges to help strengthen the core and support the lower back.

Machines: Consider using weight machines for exercises like leg press and chest press, which can be easier on the lower back than free weights.

Lighter weights and higher reps: Instead of lifting heavy weights, focus on lifting lighter weights for higher reps (10-15 reps per set). This will help build muscle without putting excessive strain on the lower back.

Stretching and cooling down: Finish each workout with 5-10 minutes of stretching to help prevent muscle soreness and injury.

It's also important to listen to your body and avoid any exercises that cause pain or discomfort in the lower back. If you're unsure about which exercises are safe for you, consult with a qualified fitness trainer or physical therapist. Additionally, it's important to consult with a medical professional before beginning any new exercise program, especially if you have a pre-existing injury.
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