The way I’ve trained for 2 years now, rehabbing a SI joint dysfunction, is with zero vertical spinal loading.
No squats, no deadlifts, no military press…etc… - bodyweight pistols squats, russian leg curls and barbell hip thrusts have been my main lower body movements and I’ve made decent progress.
However, two months ago when doing a usual high-rep set of unweighted (bodyweight) pistol squats, about midway through a rep, I slightly lost balance to the side, and slightly reached out the other side to re-balance. Nothing drastic. At that point my back went through a slight spasm.
(I should note that I do my pistol squats off of a high box so the non-working leg can dangle all the way down, which minimizes rounding of the back.)
Two months on, my back still has that slight spasm or tightness. I can’t call it a pain, because it doesn’t hurt - it’s just a ‘sensation’ that is there. Sometimes the ‘sensation’ moves right over to the front of the body (ie. lower abs).
I used to have a bit of sciatica from my previous SI joint dysfunction, but since this back tweak, the sciatica has gone.
Do you think this is a hernia? If not (or if so) - how do I get it to go away?