I properly fucked up my back yesterday... Deadlifted too much weight then proceed with weighted sit-ups... had this massive twinge in my back... felt like a trapped nerve.

Woke up around 5am this morning and my back went into a massive cramp... had to get the girl I'm seeing to roll me over onto my back!!

This is a through back from an old Judo injury I picked up years ago! If I exert my back too hard, I completely fuck myself up...

How long do you guys think I should lay off the big compound exercises? I'm on a roll at the minute with the training... and don't wanna stop! Plus I have a 10K run in a few weeks...

Also... I don't want to be one of those twats that wear one of those belts (especially cos I'm moving massive weights atm)... but I don't wanna fuck up my back either... thoughts?

Any tips would be helpful?