Yes you can m8 remember that living is suffering and pain is gain. so be stronk and win

 

That's perfect. That means that you can exercise every three days - like you should. Split your week to three parts - 1 day when you exercise (no more then 30 minutes for now) then 1 day of rest. For example:

 

- Monday: chest and back exercises

- Tuesday: rest

- Wednesday: press and legs day

- Thursday: rest

- Friday: biceps and triceps

- Saturday: rest

- Sunday: rest

 

Just google "three-day split for beginners" on Youtube or somewhere else.

Should have started with less then.

I don't really want to start working out, I just wanted to see if I can still do 10 pushups. But thanks maybe I will start doing 10 pushups every 3 days now, however what I actually could need is exercises for the lower back since I have started suffering some minor pains there lately. What's good here? Something like planks? I mean like the lower third of the back

 

You could try this stuff:

 

 

BTW before starting to exercise I'd consult with your therapist and may be took a MRI. You shouldn't exercise if you have, say, a disc hernia. And if it turns out you do have some problems like that, then there are special exercises for that.

if it is first time in awhile the soreness is DOMS. it won't continue on the same cycle after a few cycles

i had this issue, i just spent more time standing and walking and other simple activities and i strengthened over time. you should be able to improve more with actual exercises, they dont have to be intense