18 years of heavy back pain (2 herniated discs). When my back gave out, I’d be fucked for months, not weeks.
Tried everything: PT, Chiro, inversion table, yoga, pills, home workouts, Youtube, sitting down and doing nothing, accupunture, massage gun etc…
The worst thing was not moving. It sounds counter-intuitive because back pain sucks, but you have to keep moving, even a small walk will help.
Don’t pile out on the couch, it’ll only make things worse.
The biggest game changer for me was hiring a kinesiologist as a private trainer in a gym. Started very light a year ago and gradually increased the intensity/weight over time leading into full-blown weightlifting.
It’s been a year and most days it feels like I’m 16 again, yet I’m about to turn 35. My posture has never been straighter, it feels like I’m taller.
My lower back, core, glutes and quads have never been this strong. Stronger than when I was skating everyday. Shit my friends keep telling me how much better I look now. Also, I’m no longer afraid of moving thinking my back will give out. I am also much more aware of what movements trigger back pain. I also have less injuries when skating or doing BJJ.
It’s expensive but pretty much gave me my youth back.
I also stretch everyday, foam roll every morning and evening after work or BJJ, and once a month I get a gnarly deep-tissue massage.
Do I still get stiff during big work days ? Yeah, but at least it doesn’t feel like I’m crippled anymore.
If you can afford it, look in your area and see if you have any gyms that have back rehab programs. Your work insurance might cover some of it, I know mine does.
Wish I’d done it sooner.
(Apologies for the long-ass post, but back pain is something I’ve become real fucking passionate about after suffering for so long)