I’d like some advice around training/diet/rehab with lower back issues. Been having some discomfort for about a year with my lower back (not brought on by anything specific other than wear and tear I guess) and had been going to a physio a while back which coupled with foam rolling, stretching and mobility exercises made it better. Hit the gym yesterday and started off with some power cleans then onto squats. Really struggled with my PR set (doing 5/3/1) and figured I’d strained something and was in discomfort yesterday but nothing crazy. Also weirdly when doing unilateral DB bench my right arm went to shit on weight I can normally do 8/9 reps with after 3 reps but my left still got 9 reps.
Woke up this morning for a piss about 3ish and I felt loads of pressure on my lower back and was in agony for the rest of the night whenever I moved in bed. Struggled to get up this morning had to get some help and the pressure remained. Managed to get moving around and slow walked the kids to school then went to drs with my right glute/ass cheek painful when walking.
Dr prescribed me some nervous system targeting pain relief drugs and referred me to a specialist. Told me I need 6 weeks off the iron but cardio is fine. Obviously I’m not keen on the idea of taking 6 weeks off and I’m gonna try and train around it. Just after any ideas from anyone else in terms of training whose been through this. Was thinking of going to a push/pull using bodybuilding isolation type exercises as I doubt I can execute a proper 5/3/1 cycle at the moment.
Also diet wise I’ve been on a gaining phase for about 7 weeks after an 18 month fat loss programme. Given my changes to training any advice about perhaps going to maintenance or even a fat loss diet? I’m mindful though with the removal of heavy compound training fat loss may not be the best way to go.
Any advice about rehab exercises? Seem to remember Jim Wendler talking about weighted vest walks helping his back post injury, waiting for my dr to send me some literature through but its going to be very general no doubt.