Have you cured chronic lower back pain??

[Monket]

Struggling with constant back pain, which started when I returned to office work ie a sedentary role a year after assisted instrumental delivery of my second child. So tired of it, struggle to believe that exercise will help sufficiently… can anyone inspire me with a success story please? Feeling very low that this will be the rest of my life. I’m in constant pain, and I’m only 36…

Physio, self refer on NHS. And excercise - I do a kind of yoga/pilates type set of stretches daily, sort of like this: www.tims.nhs.uk/wp-content/uploads/2026/01/Back-Class.mp4

Sorry.....only surgery. BUT, get a scan now and find out exactly what's wrong.

Getting fit helped me

Weight lifting and Pilates

No need for surgery, get on the fitness

Getting fit and strong

I do a very similar set of exercises that Summerhillssquare posted, I found the NHS physio to be really helpful. If you could get an MRI to see what is causing the pain. I also swim and do a lot of walking. It genuinely does help

I just don’t think the doctor would ever agree to send me for an MRI

Moving more generally, stretching and strength work too. Yoga is a good place to start and making sure you do 10,000 steps a day minimum.

Getting fit. It really cured my herniated disc. Well still got a hernia but no more pain. Cardio (light) and strengthening abdos and back muscles.

Yes. Terrible lower back pain at 32, signed off work, couldn’t sit to drive.

Variations of that until 36, when I had mat leave and was on my feet all day and moving around. Noticed immediately that I had the problem again if sitting for more than 4 hours.

Now 54 and most days completely pain free. I walk or run every day; stretch every day. Have done physio and strength work. Back pain comes back very quickly when I don’t.

Swimming. Twice a week without fail. If I skip more than two weeks I can tell.

Pilates, consistently every week for a year. My core strength kicks ass now and no more pain.

Physio, walking every day, lunges, losing weight, and a new mattress.

Do you sit on a normal office chair? Can you get a kneeling chair instead?

Yep, this happened to me. I had bad back pain, a bit of sciatica and a clicky hip. I’d been carrying a baby on my hip. I had sedentary office based work. My chiropractor told me that I needed to strengthen my muscles to support my back. I started with Body Balance (a mix of Tai Chi, yoga and Pilates). At first it was hard but I persevered and got into a regular routine of going to the same classes once or twice a week. That was 15 years ago and I haven’t had back problems or sciatica since. I do different exercise classes now but I still go 2-3 times a week. It’s worth the effort and it’s going to stand me in good stead for old age.

Standing desk was a life changer. Work should pay for it too (if they don’t, present them with a bill for an osteopath…)

I have lower disc problems (prolapsed, nerve impingement) I’m 38 and it was diagnosed about 6 years ago.

what works for me:
not sitting around. I have an active job. If I’m holiday and resting I notice it more. Staying active and moving around helps a lot
regular stretching - focus on long static holds. There are lots of good YouTube videos for lower back stretching
reformer Pilates was the biggest game changer for me - by strengthening my core it’s truly helped my back pain

Yes - I use YouTube Keel Pilates and pay for premium so I don’t get the ads - it’s amazing

Same here. As soon as my fitness slips and I start lounging around, I get twinges again.

Walking. Walk as much as possible. I had chronic lower back pain for years. Started doing a lot of walking and 10 years later have no problems as long as I keep walking. When I get lazy it starts up again. I need to walk more to get rid of it.

Mat Pilates. Strong core which wraps around and protects everything.

I don't think it's a curable thing. I think it's a case of management.

As above - exercise, mobility, strength, reducing sitting, managing flare ups.

This - by strengthening my core/stomach muscles I helped my back.

This.

Yes, exactly the same. Came on after pregnancy with my first, got worse with my second. It was SI joint dysfunction.

What fixed it was seeing an osteopath. I needed to see her usually every 6-9 months initially (after the first couple appointments). And then movement - not being so sedentary. Yes, I couldn’t help that I had to sit at my desk to work, but in my non-working hours, lots of walking, spinning, swimming and farm chores sorted it out. It was dealing with soft tissue issues that was causing the pain via the osteopath and then staying mobile enough in between for it not to get stuck again.

My youngest is 8 and I am pain free and would say last time I had to go to the osteopath for my 9 monthly check was probably 3-4 years ago.

Thank you, especially to those who have shared personal experiences. I’ve seen a physio and done regular PT sessions previously but given up on those, and this is likely the result… I did have an MRI as I have arthritis in one knee and was concerned the back pain may be something more serious, but it seems it really is just the consequences of a weak core…