McKenzie method for low back pain is a starting point. It’s stretching, maybe strengthening I can’t remember. Hip flexors, hamstrings, calves are usually tight and can cause back pain. The front and back of the legs have to be balanced or they’ll pull your pelvis out of neutral. Modern day sitting doesn’t do us any good, tightening all the posterior compartment muscles in the legs.

Core strengthening is important for good posture. Being aware of your overall posture is also really important too. Yoga is fantastic for stretching, posture, and strengthening.

Caveat: sometimes it’s structural and this stuff may only help somewhat but chronic pain is treated with multiple modalities. If this stuff doesn’t improve it significantly along with NSAIDs, follow up with your primary care doc.

How I know: I’m a physician who screwed up his back and had to figure all this out and now I teach my patients how to treat their back pain. I also use physical therapy liberally because it’s fucking awesome.

Some months ago walking got suddenly painful in the lower back. Walking down a stair was only possible at half the normal speed. I am fourty-something and this made me feel very old. I did more of my usual back-strengthening exercises, but it got worse. I thought surely something is broken. When I went to the doctor she told me that I just neglected stretching, mostly the hip flexor. It went away after doing that. Apparently very common when you sit a lot, and when you do lots of running. (And I did try more running to make it go away, without stretching afterwards, lol.)

Also tall guy here. Realize that most back pain is actually inflammation. Yes, I have some blown discs in my lower back and I used to have to get shots in them to reduce the swelling. Manage your inflammation and you will have fewer troubles. Of course, you have to stop lifting those heavy things in a stupid way.

It may seem odd, but doing crunches helps. A lot. Getting those abs in shape helps to pull the back together too!