TLDR: How to find a good routine for people with lower back problems
I’m 40 years old and I’ve been training for around 15 years. I’ve done powerlifting as well as some body building. About 7 years ago, I injured my back (not weight training related). After an MRI, I was diagnosed with DDD on my lower back (L4). My neurosurgeon said that I can still train, but I should try to avoid very heavy loads (and they do give me a sore lower back when I go too heavy).
I’m still training, but this injury has required me to stop heavy squats and heavy deadlifts, which used to be my main lifts. This has led me to not have a consistent routine, which is what kept me motivated throughout the years.
I can still do around 100kg squats/DL without big issues, but I don’t want to go higher, since that’s when my lower back starts to hurt.
Are there any fun programs that can adapt to a lower back injury and see progression?
PS: I train at home, squat rack, BB and DB.