Facet Joint Sprain - Working Out

[SpunkyGlory]

I have a facet joint sprain caused by poor posture and mobility, combined with heavy squats, and generally training through the pain rather than easing off like I should have done.

Lesson learnt, physio and chiropractor visited, and training eased off while I've been having treatment. My back is feeling a lot better and I've almost finished the end of the 12 week treatment, and have gradually built the weights back up but avoided anything that puts strain through the back for moment, so no squats, deadlifts, RDLs, bench press etc.

My mobility is a lot better and I was pleased with the progress. Until today. I tried RDLs with an empty bar and ensured my form was perfect and straight away my back tightened up like it used to. Very frustrating!

I've been doing lots of core work as prescribed, what else can I do to sort this? I'm not convinced the chiropractor is the best person to advise with regards to weight training as she just tells me I can continue to cycle when I ask about the gym...

[SpunkyGlory]

I think ultimately I'm just going to have to stop working out with weights, I did chest tonight and my back is feeling really tight again so I'm obviously putting too much load through it.

Frustrating to say the least, been making really good progress really.