FFA - Recovering from my Strained Back

Is anyone else noticing a theme this week with my back? Now, I’m putting this out there that I am not a professional nor do I claim to be one. I’m just sharing my personal experiences and what has worked for me.

As I've said, I strained my back three weeks ago today at the gym doing squats to a bench. I had really bad back spasms for a few days that kept me home from work that same day, but limited my mobility for a few days. I used warming pads on my back to keep the muscles loose and also downed a spoonful of mustard to help ease the spasms. As far as the gym went, I stayed out of the gym for a week and a half and limited my heaving lifting even though my back started feeling better after a week. The first time I went to the gym, I didn't use any free weights or resistance machines, just my medium weight resistance band. I used my PumpUp App to generate a quick workout for my upper body with some cardio. It was so nice and literally didn't put any strain on my lower back whatsoever. I haven't been to the gym since because of vacation, being sick, and my workout buddy spacing this week. Hopefully next week I'll be back in the gym and pumping iron. lol