Your main priority is to be cleared to exercise with your specific injury.
From there, you have to look at personal pain triggers.
What do you do daily to provoke or pick the scab of your injury?
We have to ensure you’re not doing anything that could cause further pain or discomfort as you start to load the body with weight.
Armed with that knowledge, I want you to pick ONE exercise and break it down to its simplest form.
Let’s take the lunge, for example.
I would start in the lunge position and stand there and see how my low back felt. Is it okay?
Then go halfway down into the lunge and come back up really slow.
How did that feel?
Now go down to the point where your knee is at 90 degrees.
Repeat this test and tune the process until you can comfortably do multiple reps with great form and minimal discomfort.
Sometimes it’s best to stop the workout before going too hard to give your body some time to provide honest feedback since some pain is experienced 24-48 hours after.
Apply this process to every exercise you want to add to your program!