I’m mid-30s and have been training for a few years consistently now. About a month ago I hurt my back squatting. I’ve never really had a serious sports injury, but I felt something move that shouldn’t have, and pain down my right leg and lower back. I went to the doctor and it seems I have some disc space narrowing in my lower back. After a week or so my back felt better but I have some lingering pain that seems like sciatica or some nerve issue in my right leg. I don’t want to stop training, but I think I’m at a point where I need to implement some sort of periodization, re-evaluate my goals, etc.

I’m in physical therapy now and back to putting emphasis on form. I’m also doing more mobility work and I took up yoga as well. I guess I’m a bit over eager and tried testing my strength with what was my warm up weight, squatting with 250lbs and deadlifting 225lbs, and was seeing stars, lightheaded, and re aggravated the pain in my back and legs. It subsided mostly after a few hours, but it hit me hard that I need to take it easy.

I was doing pretty much a Texas method workout, after doing a Mehdi 5x5 and starting strength program. I say pretty much because I was going on a linear progression path, 5 lbs every workout, and then 5lbs every week when it got tough, and I’d add a few accessories. I experimented with the 5/3/1 BBB, but it was HARD. Especially with work, relationships, etc. I felt like the Texas method gave me adequate room to make progress without overloading me, but it’s been a while and I was probably doing it wrong.

I’m interested to know how other have navigated their injuries, and what kinds of exercises you’ve substituted for things like squat and deadlift? Did you try to lift heavier than you should, and reaggravate your injury? I guess now I’m in the market for periodization, and maybe other types of programs that focus more on moderate to light weight. I like to go 3x per week and do 2 days of cardio/yoga. I value strength and would like to maybe even do an local competition or 2 at some point, but now I need to find a way to keep making progress arrive my injury and even strengthen my weak er spots