Heed the warnings: if you have a degenerative problem it means it’s only going to get worse. You can hasten this process by weight training. That is the stark reality. We all love lifting iron but sometimes you have to appreciate that it can fuck you up.
I’ve have two prolapsed discs, L5 also having an annular tear. Time, as well as an acceptance of what I can and can’t do, has ensured I can keep training. For me, this has meant an end to BB squats and deadlifts. I switched to unilateral work, e.g. lunges, Bulgarian split squats, etc, as well as goblet/DB squats. DBs and KBs also help to reduce spinal compression. I also need to watch movements that promote spinal flexion.
Can’t emphasise enough core strengthening. Simple planks are great, especially using the Swiss ball.
What’s encouraged me throughout this process is you don’t need to lift super heavy to get size and/or comp progress. I’m personally making good progress at the moment with a set of 20kg KBs. Full body circuit sessions x3 per week. Trying to throw in GPP in between. All done keeping the lower back happy.
Good luck brother.
