This is what I'm getting from this:

The pain in my back is from a compressed or a ruptured disk that is pushing on a nerve

Don't put any additional weight(well, very light weight) that puts direct pressure on my back

Strengthen the core as much as possible. Meaning flabs & obliques.

Still do legs - but, with damn near only body weight


As far as ice - no, I do heat instead. It works wonders, but it's very temporary.

Fvck hardcore if you can't stand up straight