Find someone who can check all your hip girdle muscles, biggest culprit of isolated back pain. Most docs don’t even check.
If your state allows PT visits without a doctor’s order, start with a PT. Ask them to specifically check the hip girdle muscles
Gluteus maximus and medius
Piriformis
Hamstrings
Iliopsoas
Rectus femoris
Hip adductors
Hip Abductors
In the current environment, you can do an online search for stretches for these muscles. If you don’t have full range of motion with the stretch, then key on that tight muscle.
Also look for muscles that are tight on one side versus the other. The spine is like a suspension bridge, if one side has higher tension, the bridge is unsafe. If muscles are tighter on one side, easier for injuries to happen.
How old are you? Facet arthritis in the low back is a major culprit, especially with tight muscles and a belly.
a big belly can really affect the spine as well. For each excess belly pound, it’s 6 lbs of forward force on the spine. Puts the spine in an abnormal position with just about any activity.
I hope that some of this helps. I will try to catch any replies.
I also really recommend the inversion tables. Used to have one in my office (gave it to a patient that needed it more than I did)
Yoga is also a mainstay in my recommendations. Great way to attain and maintain flexibility. Also a great core strengthening exercise.
