Hey everyone. Looking for some advice on an issue that just started. I’ve been running 5/3/1 and about a week and a half to two weeks ago I started to notice that I was having some pain in my lower back. At first I thought maybe it was me being stiff and the cold weather. Then I thought it might have been due to increased activity at work or being on my feet longer than normal. Anyway I went home and did my workout which included deadlifts 5x10. I was sore afterwards but figured it was normal as I’m usually sore afterwards. that night I noticed the soreness was there when trying to move for sitting or getting up and down, the hip hinge movement. I figured it would pass and took some time off from lifting. I took a week off and reaccessed my training template. On Tuesday I did squat and bench to test my training maxes for a new template and did ok. My squat was weak but little to no pain. Yesterday I did the deadlift and press and had to stop the deadlift because I could feel the pain during the lift.
The pain is an ache in the lower back like if your standing for long periods with the wrong shoes. At times I can feel a noticeable jolt that seems to run up my spine when I move my head and hinge.
I’m not sure what’s going on and I’m not too worried about it being a major thing because I’m going to play it safe. I’m wondering two things. First how long should I rest up before attempting to get back to lifting? As I found out yesterday I’m obviously not healed. The second thing is any rehab ideas that might help? I’ve heard some people recommended the bill starr rehab method which is like a daily rehab protocol that you do the empty bar for 3x25 the next day you increase reps then the following week you do the same but increase weight and decrease reps to help pump blood into the area but I know that can’t be the best way either. Just looking for some suggestions to see if anything sounds logical to getting back on track or not.