Have pain only on one side of your lower back? Try doing the yoga pose “pigeon” and see if both sides are equal in terms of their mobility/tightness. I’m willing to bet you are going to be a lot tighter on the side you are having pain. Work on smashing your piriformis and continuing to do the pigeon to release the tissue. Address this now! Continuing to do heavy loaded movements with that imbalance could lead to issues much more difficult to correct!
Perform 50 Russian kettlebell swings at a heavy weight, then 3 rounds for quality:
15 single arm band rows with rotation (each arm, hold 1 second at the back)
10 good mornings with an empty bar
10 wall squats
Spend 2-3 minutes on each leg doing a rig assisted hip flexor stretch.
Workout of the Day
AMRAP in 15 minutes:
50 snatches (75/53)
50 wall-balls (30/20)
50 lateral bar burpees