I highly recommend this book. "Healing Back Pain Naturally" by Art Brownstein. ISBN 0743424646 and 978-0743424646. It is written by a doctor that had very bad back pain, took the time to fully figure out what was going on, and then wrote about it to help others. The first part is about the author's experiences, what he tried, and what finally worked. The second part is many stretching exercises. Don't do them all, just the ones that make sense for you. Get a used paperback copy. Or borrow a copy from your local public library. It will be 617.56 BRO in the nonfiction section.
https://www.amazon.com/Healing-Back-Pain-Naturally-Mind-Body/dp/0743424646/
My own lower back pain (and unrelated sciatica pain) eventually went into long term remission by...
https://www.amazon.com/Healing-Back-Pain-Naturally-Mind-Body/dp/0743424646/
My own lower back pain (and unrelated sciatica pain) eventually went into long term remission by...
- Managing my weight better. When it is under a certain threshold, lower back pain for me is rare. But above that threshold, my lower back pain sometimes returns.
- Daily stretching exercises. I do them in the mornings after showering while on the carpeted floor. They only take a few minues and are quite lame. Exercises that focus on abdominal and hamstring really help.
- Not doing things that might trigger lower back pain. For example reaching for something of weight, lifting/carrying something with poor posture, etc.
- When lower back pain happens to flare up, I take ibuprofen and/or use a heating pad. But keep up the stretching exercises.