As a lifter training with a slightly bulging disc and on/off pain, allow me to share some lifting practices that have kept me alive till now.
TIP #2: Don't workout first thing in the morning.
A lot of people out there are real go-getters: they wake up early at some un-Godly hour, ready to start their day, pound back a cup of coffee, hit the gym, then go to work with a renewed sense of accomplishment and carpediem mentality.
Well that's all roses for you wannabe Tony Robbins types, but for us with chronic backpain, the morning workout is a no-go.
When your asleep, the discs of your spine get a chance to rehydrate and expand, so much so that you actually wake up a tad bit taller than when you slept. Think of those discs as full water balloons in the morning - a bit unstable and wobbly. This makes the spine a little more 'fragile'. Adding compression to those discs (directly or indirectly) is asking for trouble especially if you have an already unsound back. Throughout the day, the discs lose bits of their fluid and the balloons now become a bit more rigid, making it better for handling compression.
Personally, I hate working out right after I wake up. I feel groggy, weak, and like my engine hasn't had time to warm up yet. At the same time, I do realize psychopaths exist, and they want nothing more than to get "gymstuff" out of the way so they can get on with it. If this is you, and you do experience backpain from time to time, then I highly recommend waiting AT LEAST 1-2 hours after waking before hitting the gym. Here's what you could do in the meantime:
-Go for a walk to get your body warmed up a bit
-Have some coffee or a small breakfast in the meantime (a shake or something light)
-Take A LOT of care to stretch out and perform a proper mobility routine
-Do some work, read something, or do other chores to kill some time
-Once it's been over an hour, hit the gym
It goes without saying that if you do have constant pain, you should do everything in your power to rearrange your schedule so that you don't have to do any heavy lifting upon waking up. I've gotten into the routine of working out in the evening, maybe you could too.