Hi! I’ve always had back and flexibility issues but kind of ignored them - tried just foam rolling and stretching a little bit on my own. Anyway, I was doing a good 15 weeks worth of Bill Starr’s linear 5x5 before deciding to see a physio to get my back sorted out. What I’ve learnt is that due to a lot of tightness and restriction in the upper back, I’ve got very poor pelvis/hip mobility. This means that when I bend forward I can only maintain a tiny arch in my lower back for a short bit, and as I bend more the arch gives way and my lower back rounds.
So basically, all this time my bent over barbell rows have been performed with bad form, and it’s probably not a wise idea to squat too heavy or deadlift heavy either, at least until I get more flexibility in my lower back and hamstrings.
What should I do for my workouts while I work on my flexibility and mobility? I can still do lighter squats and deadlifts I suppose. But I’m lost without a concrete program I can follow fully.