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Pulled Middle/Lower Back, How to Work Around?


Whilst squatting yesterday, my middle/lower back gave in. It's my own fault I haven't been stretching or foam rolling, lesson learnt! I think I have only 'pulled' the muscle. I'm back training tomorrow. I should be squatting, bench press and barbell row. I think squatting and rowing is definitely out of the question.

How could I train similar muscles? Legs I was thinking leg press machines? I'm not sure how to vary rowing, as it is a middle back exercise.
Also what could I be doing to help the muscle heal? Ice, heat and stretching? Thank you for reading and any advice you share.