Back Pain and Rows.
My advice for long-term sucess with lower injuries AFTER you build a solid, pain-free base; is to always train strength-endurance in the muscles in the lower back.
The ability to hold a strong posture for prolonged periods will have more carry over into day-to-day tasks and for sports such as Jiu-Jitsu were you may get stuck in an opponent’s guard.
As always this has to be matached against your goals, needs and injury…So it depends…
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