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That’s not how that works
Don’t round your back during squats, don’t file frivolous worker’s comp claims.
This is what's wrong with this country
Coach
Does your firm not have a short-term disability policy / insurance?
Coach
I’m so sorry this happened. I would take short term disability — you will need the support of a doctor and don’t need to disclose your diagnosis. Just say it’s for a medical condition.
You can also try to seek an accommodation, like working from home or working part-time temporarily.
A disability lawyer can help advise you on the best approach in CA. They can also advise on how to avoid disclosing unnecessary information.
Subject Expert
I have had serious low back problems for 40 years, starting with a college sports injury. Once they start they usually stick with you and morph as you age. It’s very important to get in front of that process with an exam with an orthopedic surgeon who specializes in backs. You will for sure get an X-ray and may also get an MRI. Those will help now by facilitating proper treatment and will be an incredibly important baseline if you experience problems in the future. The sound is completes and seeing how your changes over time will help with any needed future medical care.
In the meantime stop lifting for the time being. You can easily make a minor problem much worse, especially if your technique isn’t perfect.
With respect to work, stand as much as you can and wear comfortable shoes with a neutral heel.
Long term the thing that’s helped me most is Pilates, which I’ve done for more than 20 years. It amazing for core strength and flexibility and good instructors know how to work with problem backs.
Good luck. This sucks and I hope it’s a one time thing. But it probably won’t turn out to be.