Thanks, i've been using these tips and my back has come along greatly, infact the pain is about 80% down.....just goin to rest it from anything that puts stress on it but can still manage some exercising.
Infact i'll probably ease of for at least another 3 weeks and see how it goes.
Just to add i hadn't done any weights since the injury, just HIIT on the bike but today did a pullups/chinups session which went pretty well, breaking it into an am and pm session.
Started at 25kg instead of the usual 40kg and did for am:
for pm all at body weight:
wide grip pullups 5x5
shoulder with pullups 5x5
chinups with thumbs around the bar 5x5
chinups without thumbs 5x5
Seems like alot of volume but when i usually do back i normally have alot of rows in and chinsup/pullups etc and only train it once every 7 days so i think ive worked it well and now it's got a full 7days to rest.