I posted a thread a while back with my routine and I got a lot of crap for not including squats. My reason was because of previous unrelated knee injuries. It made me think maybe I didn't give squats enough of a chance.
Well I found front squats to be very comfortable for my knees and for the past 2 weeks I've been doing 5 sets with just the bar during every full body workout mwf.
Now I'm adding weight but my chronic lower back soreness makes me nervous. The pain is a combination of work, a lot of driving (sitting) and probably neglecting lower back workouts. It's not debilitating but it's a soreness that never really goes away. Some says better than others.
Today I did 5 sets, the first with just the bar, the second with a 10 on each side, then 2 sets with 25 on each side, and the last I pushed out 2 reps with 135 lbs with what felt like good form. Ass to the ground, elbows up, Chest out back straight. I didn't hurt my back but I felt the problem area get tension and I didn't like the feel.
Long story short what can I do to properly warm up my back to prevent injury, and should I stay away from heavy weight.