Hi
I did construction for 6-8 years (digging holes) (no longer work physical job) and 3x week casual weight lifting , i’m 25 y/o physically fit (appearing)

Have had low back pain (right side) for 4+ years to the point I can hardly get out of bed or out of my car some days . Leaning forward/ pushing hips forward makes it hurt more. No additional pain if someone physically pushes on the area.

Went to a doc, they did x/ray and seemed mostly normal w/ “mild degenerative disc disease” but doc said thats normal prescribed muscle relaxers . They just make me tired but slightly helps the pain but pain never goes away.

Anyway, just wondering if there’s any exercises or things you guys could recommend for me so I can go back to playing sports and such

Deep tissue massages (regularly), chiropractor (regularly), and foam rolling/stretching.

Pain on one side sounds like a muscle imbalance.

That would make sense as I was digging trenches all day (scooping toward my left)
Do you think I should do exercises and stretches at the same intensity and reps on each side and hope it eventually evens out, or focus more on my weak side (I assume my right is weaker) to strengthen it ?
Thank you

This post was edited by KRR on Oct 27 2021 04:28pm

Kettlebell swings and get a foam roller

Chiro can help..
Check out this video from Ryan Flaherty (now head strength and conditioning coach at Nike and was the head track coach for team USA). I started making this movement grouping mandatory for my membership a couple years ago and almost all of the injury or complaints about back pain went away!



anecdotal evidence of course, but I'm telling you it works! This also doubles as an amazing hip prep for any of your runs, hinging, and squatting workouts.

Thanks guys. I’ve definitely neglected stretching/rolling




appreciate it mang short and sweet vid , will start it today