How do you fix a back?

My Ex has the same situation. He started going to a chiropractor and now goes once a month only for an adjustment. Since he started doing that, he has not had a “bad back” episode.

I started with a chiropracter and pt. But what really helped was walking on uneven terrain for at least a half hour every day.

Yoga also helps or just stretching using core muscles. But also being in tune and actively listening to your body. How quickly I saw random improvement from specific moves.

Dancing also helps. It activates the core. Strenghtening I found it really frustrating at first because i had no core.

I was really scared to life weights. I had lower back injury but most of my tension and my more severe injuries reoccurring happened in upper body.

I now lift them 3 times a week. Upper body I am still conservative with.

Also I notice how I sit in the seat of my car or in front of desk. Make sure to stretch or get up when I feel back and neck or shoulder stress. When I get tense the muscles in that area are the first to clamp up. Shoulder rolls, arm circles, grabbing a door frame and pressing forward neck rolls all grabbing my hands behind my back etc whatever that pulls and tugs muscles into relaxation.

Whatever type of exercise you choose it will probably help if you do it long regularly. Start off conservatively and practice mindfulness and awareness for body alignment.

If you’re going to lift, do deadlifts and rows.
Barbells only.

Find a good physical therapist.

If I were you. I would find a good chiropractor and go. He/she will do xrays and will be able to explain your chronic back problems, and then formulate a treatment plan.

Due to a mild scoliosis (18˚) I developed as a teen-ager, I have been plagued by a “bad back” for decades. One false move and “wham.”

What has helped me was a rigorous (and that means no cheating) regime of heat, and exercises designed for me (and me only) by a physical therapist. Plus back school years ago to learn how to bend, move, reach and pick up stuff safely.

I do them every other day; I lie on a mat on the floor on a heating pad for 10 minutes and then do a series of stretches and strengthening exercises (quads, hamstrings, ads, abs, core) includng a new series for knee pain.

Then I do some standing stretches and some work with 5 lb. weights. Then 45 minutes on the tread mill. If my knees weren’t wonky, I’d walk outside.

Additionally, I move also with mindfulness always. I think before I do anything that might whang my back. It is second nature now.

I keep a grabber on every floor for picking up stuff off the floor. Grabber I can even get a single nugget of cat food.

Additionally, I would swim laps if a heated pool weren’t so far away.

I am now to the point when I can feel when it’s teetering on the edge of going out and take great pains to use my knees and not my back.
I think it has moved to my hip though. It’s even making yoga tough.

Have your doctor give you a referral to a professional physical therapist and have an individual exercise routine worked up. Follow the instructions precisely.

Thanks everyone. Some of the back strengthening exercises I have queued up were recommended from a past visit to a physical therapist. I will not be returning – primarily because US health insurance is worse than chronic, severe back pain. I’ll wait until I no longer feel pain in my back before starting. I’ll start slow, and just keep it consistent.
Also, thanks for the mindful movement suggestions. Good advice.

I was wondering that IF your father had this condition and you have had it since
teenage years that you should be checked for Ostioarthritis BEFORE doing exercises!

Osteoarthritis is a painful joint disease that happens when cartilage in joints is broken down. Since cartilage normally serves as a shock-absorbing cushion between bones, its breakdown results in bones rubbing directly against one another during movement.
Such friction causes the bone to thicken so that spurs (bony growths) may develop between joints. Stiffness, pain and loss of movement may occur as the joint lining becomes inflamed by cartilage breakdown and spur growth.
Over time, such abrasions between bones may result in permanent joint damage.