| What samurai has reccommended is good but a physio will/should be a godsend, if theyre any good, i went through 3 before i found a decent 1. The best thing he reccomended for me wasnt the rehab exercises, it was stretching the lower back, hams and glutes.
According to him a lot of back pain isnt caused by the back at all but the hamstrings and glutes. If theyre tight they pull the lower back out of alighnment and increase your chances of injury.
So get yourself to a good physio, ask around at the gym, i guarantee someones been to one at some point
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Height - 5' 11"
Weight - 235
Chest - 48"
Waist - 35"
Arms - 18"
legs - 28"
Calves - 17"
Bench - 130 * 6
Squat - 150 * 6
Deads - 160 * 6
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