Thanks for all the advice, im actually really devastated that this has happened. My first cycle was disrupted through me getting arrested and my second now through injury. It seems like I am doomed to f*ck things up for myself every time I get on the gear. Maybe I should take up kite flying or something even safer than that.

For the moment it still sometimes hurts when I sneeze so wont be doing any weights for a while. I will continue with lower body but I still have to hold back there also because I cant hold on for support for starters, and I find that when you fully exert yourself everything tightens and no matter what body part is injured you cant avoid aggravating it.