So Last Monday (May 18), I was doing 3x5 squats at 275 lbs for volume (I'm using the Texas Method right now and it's a weight I've done 5x5 before) and by the second set on the last rep, as I was driving my hips up, I think I turned my exercise into a good morning because I neglected to keep my chest up, and I heard a crack in my back as I was squatting the weight up. After I reracked the weight, the lower left side of my back was stinging. It hurt to sit down or bend over. I didn't attempt the last set because I knew something was wrong. In between finishing up my workout with the Bench press, I foam rolled my back out and did some spinal twist exercises.
I understood that one of the reasons this occurred was because the day before I did sprints and some running with my friend which in turn had some heavy impact on my lower back.
Anyways, I went out to get Aleve after the workout and that has been doing me justice for a while.
But today, as of May 24, I still feel a small pain in the same area, but manageable. I've been taking Aleve since the day the pulled muscle occurred. I'm only able to bend over if I bend my left knee a little bit; this doesn't cause any pain but if I bend over with a straight leg, it stings my lower left back. I haven't squatted or deadlift since that day I tweaked my back as I'm afraid of irritating it anymore.
However, I'm also afraid of losing the strength I gained from squatting and deadlifting. I made much progress from squatting 185 lbs to being able to 1RM 315 lbs and now this tweaked lower back is preventing me from making any progress.
I also have a few other questions other than the title above:
Is there anything I can do to keep my strength? Would lunges, leg presses, and leg extensions be suitable?
I want to know what I can do in the time being to keep my strength at least while recovering from this lower back tweak.
And should I just wait until my lower back feels entirely alright before attempting squat and deadlift again? My workouts feel so empty without them.
I appreciate any of your answers!