Fucked up my lower back somewhere on the left side, long story short it hurts and has shooting pain when I squat my normal weight (250-260ish)

I squat 4 sets of 8 twice a week, so is there anything that comes remotely close to being effective as squats? Cause I can’t keep doing this. Maybe I’ll try front squats or hack squats ?

Leg press and haack squats

Same rep range for back squats or should I go more volume to compensate

What do you think

you shouldnt squat at all. you should rest for a week minimum but more likely 2 weeks

Don't do anything to aggravate it. Short time off now could save you a much longer time of rehab.

Dude it’s been like this for a year lmao. I just tough it out

Got any radiating pain down one of your legs if you straighten a knee and move the leg forward, or back pain exacerbated by coughing, or point tendernesss when palpating the left side of your spine, particularly over the spinous processes, just curious.

go see a doctor

oh the spinous processes are on the left side are they