Originally Posted by
Manimal
If you're truly injured you are looking for advice in the wrong place. I found a really good sports chiro near me and he helped me to keep lifting around my injury. It took 6 months before I could comfortably bench, yet my DL and my Squat both progressed.
for my sample of n=1 my DL and my recovery both benefited greatly from a decent load of consistent upper back work. I did facepulls 2-3x week, lat pulls since I couldnt comfortably do pull ups, and cable rows. I did all 3 movements on a machine since I could control the load much better than I could with dumbells. I also moved to using straps instead of mix gripping.