I been havin pain around my sacrum for the past 6 months, it started when I began a new program (I probably did more volume and intensity than I should´ve done, plus I started playing volleyball again after 2 years of just barbell training).
I can high bar squat fine, but I have to do it pretty upright, the other day I tried to do them bending over more and I started having pain. I can sumo deadlift fine too.
I´m thinking about doing the Low Back Rehab Template starting with High Bar and Sumo and moving up to Low Bar and conventional.
How familiar are you with our content? I would certainly start here for a general approach to pain in training.
It sounds like you have had several recent changing training variables including higher volume and intensity of training, as well as introduction of a new sport, all of which could have caused an exacerbation in your symptoms if not progressed appropriately.
Overall, it is difficult to provide you with specific recommendations on your situation without a consultation to gain a better understanding of your training history, symptoms, etc. However, I do think that you would likely really benefit from the Low Back Rehab Template to guide your rehab process. As a general rule of thumb, I would start with movement patterns that are tolerable for you (high bar squat and sumo DL), accumulate volume with these lifts, before transitioning into variations that might be more symptom provoking (low bar squat and conventional DL).
Hope this provides some guidance. Good luck on your situation!
Thank you very much, Hannah.