Having said that though, your chiropractor is right. You have to prioritize mobility. Get a good mobility routine and use it. Long-term injury prevention is much more important than strength training, so don’t rush to add weight to the bar unless and until you have perfect form while doing your exercises.

My advice in a nutshell: increase your reps (by reducing the weight) and prioritize mobility training. If you’re the self-starter type, check out http://www.mobilitywod.com/. If not, either hire a physical therapist to teach you how to do mobility workouts (one lesson should be enough if you’re not injured), or buy a good book like Starting Strength. There are lots of mobility workouts on DVD for sale, but I’ve never really reviewed them so I can’t recommend them. Good luck.

6 months ago I started doing compound exercises and began at 125 for squats (5×5) and made it up to 230 recently.

However, I have noticed that my form seems to be struggling now that the weight is heavier, and the same can be said for my deadlifts. My flexibility in my hips and hamstrings is very limited. I’ve been to the chiropractor and he recommends to lay off the heavy weights for a while and begin a stretching routine that will increase my range of motion. The lack of flexibility in my hips and hamstrings caused a transfer of the pressure from the weight to be placed on my lower back, which has been giving me problems.

I am going to take his advice, but from a weightlifting perspective, when my flexibility improves will I be able to return to compound exercises or should I swear off of them all together? On a second note, in the interim would doing compound exercises with lighter weights and a strong focus on form be a good idea?