I know we said no more injuries... but uhh... I was doing some 40 -50 pound barbell curl and for some reason( i saw somewhere that you should do it at 45 degree angle..) i was doing it at 45 degre angle and i also forgot to breath during  the whole barbell curl movement. Cut it short

My back is feeling kind of tight and maybe painfull near the spine and the pain accentuate when i sit. What should i do, what can i do,when can i re-train. Can i do some some bodyweight squat and lunges tommorow?

Sorry to hear about another injury my friend. The only way you really would have injured your lower back while curling though, was if you were throwing your back into the movement and using too much momentum to get the bar up?

Anyway, if the injury is there now, I suggest you start doing some toe-to-hand touches and scorpions (which are toe-to-hand touches as well while lying on your stomach) daily. These are the exericses I demonstrate in the deadlift video I think I have already shown you? Plus you can also try some of the exercises in my APT video such as the stretch where you sit on a chair and droop down. These will all help you rehab the injury.

I might have used some momementum, but im not sure.

It actually the first time that u send me a video about APT and im questionning if i dont suffer from it. I'll try all the exercise, can't do any wrong. But should i try to strenghten my core even more with abs exercise?(crunches, Leg raise in the air, oblique)

I also got a hole in my left oblique ( i mean my left side is underdeveloped) and my body is leaning on my right side aswell).

Also should try to train my lower back? I had lower back pain the same as now(when i was walking or standing for long period) before and after doing rack pull it kind of dissapeared.

Definitely, having a strong core REALLY helps with your lower back. In fact, a lot of the times you see people end up with lower back injuries is when their core is too weak and their lower back ends up overcompensating on too many exercises. If you have a 'hole' in your obliques, then train your abs and obliques will help to fill the muscle there out.

I wouldn't go crazy with lower back training right now, especially if you do have APT. Just focus on those rehabilitation exercises and if you can still do things like rack pulls without pain then go for it! 😊 

I feel like the scorpion i did yesterday made the pain in my back worst, maybe i did them wrong.

Try not to bend at the knee much at all. You want to keep your leg as straight as you can (but there will be a slight bend). I think the problem is that by bending your knee and bring your toes to your butt, you were also kind of flexing your lower back and creating more of an arch - so basically you may have been going into APT on the floor.

Double check the video for my form on the scorpions. Keep that leg a bit straighter and just extend and stretch the lower back in order to get your toes closer to your hands. It might also help if you have a bit more room and aren't worried about hitting anything 😁