Your situation is unfortunate, and I realize in a lot of ways I’m spoiled, I grew up in a fitness family and started learning lifts when I was a teenager so I am a bit privileged in that way.
Deadlifts are a tricky one, maybe work on general accessory back work when you are able again, get your stabilizers to a place of confidence, and approach deadlift again when you feel ready.
Alternatively, you can pass on deadlift and learn ‘good mornings’ or hyperextensions which both touch on similar muscle groups.
When it comes to fitness, there are so many alternative lifts for different physiology. Me for example, I have to take caution with barbell overhead press because for whatever reason my shoulders sometimes pinch a nerve in my neck, so I do dumbbell instead. It takes time to learn your body.
Use this website to find alternative workouts for the muscle group in question, it’s one if the best.
Your situation is unfortunate, and I realize in a lot of ways I’m spoiled, I grew up in a fitness family and started learning lifts when I was a teenager so I am a bit privileged in that way.
Deadlifts are a tricky one, maybe work on general accessory back work when you are able again, get your stabilizers to a place of confidence, and approach deadlift again when you feel ready.
Alternatively, you can pass on deadlift and learn ‘good mornings’ or hyperextensions which both touch on similar muscle groups.
When it comes to fitness, there are so many alternative lifts for different physiology. Me for example, I have to take caution with barbell overhead press because for whatever reason my shoulders sometimes pinch a nerve in my neck, so I do dumbbell instead. It takes time to learn your body.
Use this website to find alternative workouts for the muscle group in question, it’s one if the best.
https://exrx.net/
Back exercises listed by muscle group