My aching F*CK*NG back!!!

[AdamGH]

So my lower back is pretty much screwed for a long time, after I screwed it up doing squats a few weeks ago. I tried rushing it back to the gym a couple of times by doing leg presses and deadlifts, but it has made it worse, and now i know that I can't do anything that works the lower back EVEN INDIRECTLY!!! So can anyone please give me a decent workout routine for legs and back? Right now i figure this...

Legs
2x warmup sets of leg extensions
supersetted with
2x warmup sets of leg curls

1 warmup set of leg presses
4 working sets of leg presses which i unfortunately cant go very far down on

after that???

Back
2x Warmup sets of pulldowns
3x working sets of overhanded wide grip pull ups
3x working sets of seated rows (not cable rows, but the ones where your stomach is pressed against the seat)
3x working sets of underhanded pull ups with close grip
3x working sets of ????????????

Is there anything I could be doing to help my back recover? I think it could be a disk (spellcheck) or something, but am hoping its just a pinched nerve, but it is a lot of pain. sometimes it hurts to get up from sitting down. anyone have any cures that don't involve going under the knife?

dont do leg presses imo. They are rough on your lower back. Do squats on a smith machine or db lunges. use lat pull down machines so you can change the weight up and not put pressure on your back as much. every exercise you do needs to be seated more than likely. the seated rows is good. just concentrate on exercises that dont put a lot stress on your lower back. if you do, do significant warm up sets.

[kaptainkeezy04]

dont do leg presses imo. They are rough on your lower back. Do squats on a smith machine or db lunges. use lat pull down machines so you can change the weight up and not put pressure on your back as much. every exercise you do needs to be seated more than likely. the seated rows is good. just concentrate on exercises that dont put a lot stress on your lower back. if you do, do significant warm up sets.

I haven't tried, but you are telling me that smith machine squats and lunges will involve my lower back in no way?

[AdamGH]

I haven't tried, but you are telling me that smith machine squats and lunges will involve my lower back in no way?

no, not saying that. it just might take some pressure off on lower back. i was just trying to give you some ideas to try.