Hi, i injured my lower back 2 days ago while leaning back to do decline bench press. I did 140kg squats 5 sets 5-7 reps with deadlifts 130kg 4 sets 6-8 reps with no problem at all. Then 2 days later on chest day all i did was lean down on a decline bench to get ready to do a set and i felt a pull in my lower back. There was no real pain until i got back from gym, the pain now is pretty bad.
I did shoulders yesterday and will be doing arms tomorrow, am wondering what i should do about healing this injury so i can get back to doing squats and deadlifts. I dont get how i injured it while just leaning back to do bench, its pretty retarded! This is worst lower back injury i have ever had but i haven’t had many. How long should i wait before doing squats and deadlifts again and at what weight should i start at? I want to maintain my strength and size without any atrophy if possible. I feel like its gonna be at least 1 week before doing them again and that’s probably just wishful thinking.