alternate, you don’t have a slipped disc. What you do have is shitty posture and weak ass glutes which has given you a bad back. You can fix this, but you have to be patient.
Drop deadlifts and back squats. Spend some time (a LOT of time) strengthening your glutes and core.
EVERY DAY do 100 reps of bodyweight hip thrusts with a squeeze at the top. You should squeeze life you’re trying to crack a walnut between your cheeks. The minute you feel your hamstrings fatigue STOP, then try again later (want glutes to be doing the work not hammies).
but that’s not all. You are also going to do 100 reps of side lying clams every day, with a 5 second squeeze at the top.
But wait, there’s more. You are also going to do 100 reps of bird dogs every day. Good, smooth, slow, controlled reps where you really feel your abs working.
And finally, you are going to do 5 sets of side planks every day (both sides, obviously).
A good way to get into the routine of doing this is when you are watching tv, do a few sets of each every commercial break.
You will drop all spinal loading while you do this. If you want to train your legs use DBSS, BB Hip Thrusts and GHRs. You should still be able to hammer your legs using these, they’re just not as fun as squats/deads. They don’t load your spine though which is key (although it is possible to hyperextend your back doing hip thrusts so be sensible with this). You don’t have to do your at-home work on days you train your legs (but you can if you like).
Keep doing the stuff at home and training your legs the way I’ve described until the pain goes away. Do NOT just jump back in to loading your spine the first day you have no pain. Make sure you have been pain free for a while.
Once you have been pain free for a while (weeks, not days) you can add front squats back in and take it from there. SLOWLY.
There. Follow these instructions and you will never have to start another thread about that god damn back of yours
Thank you for that excellent post, I learned from that and I sincerely appreciate it.