Weight Training After Lower Back, Hip or Groin Injury
Safely reintroduce weight training after a lower back, hip, or groin injury — and stop getting hurt again. PDF guide by Dr. Gonzales, $10.
Weight Training After a Lower Back, Hip, or Groin Injury
A downloadable guide from Dr. Sebastian Gonzales, DC on safely reintroducing weight training after a lower back, hip, or groin injury — so you can stop the injure-rest-reinjure cycle for good.
Who this is for
- You've had a lower back, hip, or groin injury and you're afraid to load a barbell again.
- Every time you feel better and go back to training, you seem to get hurt again.
- You feel fragile, weak, or like you're "getting old" — and you hate it.
- You don't want to give up lifting; you want a way back in that doesn't gamble your recovery.
- Nobody has told you how to bridge the gap between "pain-free at rest" and "training hard."
The problem
The hardest part of a lower back, hip, or groin injury often isn't the pain — it's what comes after. You feel fragile. You feel weak. You start wondering if this is just what "getting old" feels like. Dr. Gonzales knows this firsthand: he went through back pain for the second time at age 35 and felt all of it himself.
What he learned in his own recovery is that this way of thinking is entirely untrue — and that it almost defeated him before he even reached out to the right people. Fear, not just tissue, is what keeps many lifters stuck: either avoiding the gym entirely, or rushing back the same way they left and getting hurt again.
This guide came out of that gap. It's written from both sides — as someone who has suffered low back pain as a patient, and as a clinician who helps people recover from it. It walks you through the mental hurdles and fears surrounding recovery, alongside how to safely reintroduce weight training.
What's inside
- One downloadable PDF: "Weight Training After Lower Back, Hip or Groin Injury"
- How to safely reintroduce weight training after a lower back, hip, or groin injury
- The mental hurdles and fears you'll need to overcome on the way back, drawn from Dr. Gonzales' own recovery and his patient work
- Yours to download and keep
How it works
- Buy the guide — $10, one-time.
- Get instant access on your personal access page and download the PDF.
- Read it before your next training block and use it to shape how you reintroduce load.
- Return to training with a plan instead of a guess — the goal is to stop getting hurt again.
Why Performance Place
Dr. Sebastian Gonzales, DC, is a clinician and clinician-educator, and the founder of Performance Place Sports Care. He wrote this after experiencing back pain himself for the second time at 35 — and recovering to play sports weekly with no fear of re-injuring his back. He also hosts the Restoring Human Movement Podcast, free on iTunes and Spotify. If you want structured rehab beyond this guide, his full Lower Back Pain & Sciatica at Home Rehab Guide and Hip & Groin Rehab Program are in the store.
FAQ
Is this for lower back injuries only?
No — it's written for reintroducing weight training after lower back, hip, or groin injuries.
I keep re-injuring myself when I return to lifting. Is this for me?
That cycle is exactly what the guide is aimed at: "stop getting hurt again."
Is this a full rehab program?
No. It's a focused guide on the return to weight training. For structured week-by-week rehab, see the full programs in the store.
Do I need a gym to start?
The guide is about reintroducing weight training, so it assumes you want to get back to lifting; read it before your next session.
How do I access it?
Instant access after purchase — download the PDF from your access page.