How can I improve my /recovingfrombackinjury/ program first

If you're recovering from a back injury then just do relatively light weight on all exercises. Stay away from squats and dead lifts unless you really think you can do them without further injury. I'd recommend also staying away from OHP but if you must do it then use really light weights compared to what you're used to.

Other than that stick to compounds til you're fully recovered just to stay active and keep your strength up, maybe adapt SS to suit you til you're recovered? This is basically what I did when I fucked my back up.

>>42303300
So is my program okay then?

I think standing ohp might be hard on the back

>>42303393
Its been not that bad

>>42303390
Yeah I'd say so. If you feel the slightest twinge from OHP then stop doing them though. Try sitting rather than standing, the extra support is more likely to stop you injuring yourself further.

>>42303491
I've always felt like seated puts more pressure on my back personally

do ppl with lightweight, maybe 5/3/1 progression from a lower weight

>>42303390
really focus on your form at all times. incorporate better breathing habits. you want to achieve full range of motion with no strain from your injury. it will take many sessions.

add in static stretching post-workout or before bed. don't do extended stretching the night before you workout next. your tendons and muscles may experience a DOMS kind of thing from extensive stretching.

work on bw exercises. example if you... sprained your wrists before, work on different push up positions to help engage the fingers and muscles of the hand, applying pressure in different ways over and over, not just doing things like forearm curls.