Training Around Back Injury (slipped disc? GTFIH)

[finfrock]

Hey guys, I recently had a back injury during squatting. On the bottom 1/4 of the movement on my last rep of last set I felt a jolt in my lower back. I then proceeded to rack the weight and call it a day. I went to a general practice doctor and had him check me out. He seems to think that since my pain is more towards one side that it is muscle related. I personally think he is wrong because i also have pain relative to my spine as well. I have read that a lot of times with a herniated disc you will feel more pain to one side because of where the membrane traveled after the herniation. I do not have any pain down my leg so i think it is pretty minor. I took a full week off and i went back to the gym today. The doctor said that I can't do any exercises that put stress on the back so no squats, deads, rows or any exercise that does not provide back support and puts stress on the lower back.

I was about to start up Rippetoe's and this has kept me from doing so. So today I did a heavily augmented version and I plan to do this until I am fully healed.

So today I did a 3x5 bench with very small arch. The little arch that I did have was do to pulling my shoulders back to dig in the bench which is part of proper form but I did not put legs back for heel drive which would make my arch much more significant. I then proceeded to do a 3x5 leg press and made absolutely sure not to round my back on the descent of the lift. I did the leg press position much like i would with my squat to try and get my hams properly stimulated as well as the quads. After this I did chins 3x to failiure. The doctor said that these would be good to take all pressure off of my spine. After this I did a few sets of seated calf raises since my calves are terrible.

On wednesday I plan on doing the same workout but instead substituting bench with a seated shoulder press with the incline around 70-80 degrees for back support. I might do chins but i'm not sure if thats a good idea. If i opt out of those ill probably just do dead hang's or maybe some dips.

I plan on doing low intensity cardio on tues and thursday because when i do not exercise I have a really hard time sleeping.

My question is, will this be safe program to follow while I'm recovering? The doc said i can go back to lifting i just have to be careful and listen to my body if my back starts to act up. Any input would be greatly appreciated.

[AusPower]

Have a look into doing a row but on an incline bench with the bar underneath the bench.

[finfrock]

we got a t-bar row with a similar set up so it has chest support. but is it safe to do the exercises was my primary question if you have any insight on that

[AusPower]

we got a t-bar row with a similar set up so it has chest support. but is it safe to do the exercises was my primary question if you have any insight on that

Derek Charlebois used to do them all the time when he was recovering from his major lower back issues, thats why I thought of them, might be worth asking him (see his section at the top of this section),

[finfrock]

oh good, i was just worried about leg pressing a bit.