Good lifting rehab is dose and technique, not “never squat again.” Rebuild capacity with clear stop-rules.
Suggested topic order
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1
Lower Back Spine & core
The lumbar spine bears more compressive load than any other spinal region, making low back pain the single most common musculoskeletal complaint worldwide.
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2
Shoulder Arms & shoulders
Shoulder rehab basics: widest ROM joint — rotator cuff, scapular rhythm and load over a pain score. Educational — no diagnosis or dosing.
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3
Knee Hips & legs
The knee is the body's largest joint and one of its most frequently injured, relying on ligaments and surrounding muscles rather than bony shape for stability.
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4
Hip Hips & legs
The hip is a deep, stable ball-and-socket joint that bears several times body weight during walking and running, making it a common site of both overuse pain and degenerative change.