I hurt my back about three weeks ago on my 5/3/1 week doing squats and it hasn't healed yet. Today was my first day back in the gym, and whatever I hurt is still aggravated. I got a deep tissue massage in an attempt to loosen my muscles up, and the massage therapist could tell something was off. He worked out what he could and told me to lay on a golf ball or tennis ball when things started hurting and to apply ice and heat as needed.

My question is, since I am on day on of the V-Diet and psyched to do it, if I can just substitute exercises for the ones that cause pain. I am able to do the bench press, incline bench press, shoulder press, one-armed rows (as long as I can support my back on the bench), the planks and the lat pull-downs. This means I just need alternative exercises for squats and deadlifts. Any suggestions?

Alternatively, I could stop the diet and wait for my back to heal, but that seems like a pansy thing to do. I was always taught to train around injuries, and not through them or by quitting.

Suggestions?

EDIT: Doctor said he thinks I may have a herniated disc. Steroids and muscle relaxers for 7 days, then try lifting again. Guess I postpone the diet.

lol if you cant put any pressure on yor back then id say good old full rom leg presses, and lots of them. possibly throw in some lunges with focus on reps instead of holding weights. nothing beats squats and deadlifts, but if you cant do them without hurting yourself, then lunges and leg press are the way to go, in my opinion, until you heal up.

just my two cents brother