I do up to a maximum of 11 sets of squats a week and 11 sets of deadlifts a week as well as several sets of back extensions. This is after suffering a back injury. Back has never felt better, no soreness, nagging injuries, etc.
Rack Pulls depending on the height don't tax the back as much and lunges barely affect the lower back. Like with other exercises, the best way to prevent injury is to lift with good technique and listen to your body. If at any point you have a lingering soreness in your lower back that lasts more than a few days or any type of sharp type of pain it is probably an indication you are doing something wrong. Of course there could be something wrong in the absence of pain but if you are lifting with good technique and are pain-free it's a pretty good sign everything is okay.
If anything, it's a good idea to do exercises that decompress the spine and bring blood flow to the spine (pull-ups or lat pulldowns, which IMO you should be doing anyway lol and something like back extensions or reverse hypers).
Bookmarks