I can hold infants or dishes alike for more than a few minutes without pain slowly building up in my lower back. Cold dry weather also causes some issues down at the base of spine /pelvis

Wondering if there is some place i can start with at home preferably with body weight exercises?

Stretching your hamstrings and rolling your glutes

Sounds like you should go to the doctors, before attempting to start lifting.

Could be a fundamental thing that should be fixed first.

Doing core exercises helps as well, same with what bjones said with stretching. I injured my back in August of 15 and I don't lift anymore because I don't want to risk being out of work but stretching daily, doing core exercises, and using a inversion table helps me. I'm scheduled to go to the doctor December 10th but the VA is doodoo 😂

Hi Duff! look at prehabguys stuff they have a good back rehab/prehab program.

I would think certain body weight exercises could be difficult or possibly harmful due to having to stabilize your form.

I would agree with checking out with a doctor, the rehab advice sounds spot on.

I'm assuming some kind of machines, or seated exercises with cables will be your best bet. Less risk of doing additional compound movements.

Really, you're better off figuring it out prior to going in there and risking getting injured further.
Gotta think about your long-term goals.

This post was edited by GLYC123 on Nov 27 2019 12:25pm

Do this 4 poses one after another every morning when you wake up ! The priority is to hold 3 minutes per each leg , down i listed how you can split those time if u are Beginner Intermediate or Advanced !


Warrior 1 Pose - Advanced 3x 1+ min. per leg , Intermediate 4x 45 seconds per leg , Beginner 9x - 20 seconds per leg

Warrior 3 Pose - Advanced 3x 1+ min. per leg , Intermediate 3x 45 seconds per leg , Beginner 9x - 20 seconds per leg

Eagle Pose - Advanced 3x 1+ min. per leg , Intermediate 3x 45 seconds per leg , Beginner 9x - 20 seconds per leg

Bridge Pose - Advanced 3x 60 seconds per set, Intermediate 3x 45 seconds per set , Beginner 9x - 20 seconds per set

This post was edited by WhenLadderReset on Nov 29 2019 03:05pm

I wrote a thesis on foamrolling and other myofascial treatments in 2017. Foamrolling had pretty weak evidence :-p But there's always the patient preference so I wouldn't exactly argue against it.
@duffman The absolute beginning, if capable, is walking. Walking is the holy grail for aspecific lower back pains.
A physiotherapist could teach you how to use certain muscles before acting in a way that will stress your back. It's been proven that for people with aspecific lower back pain, the m. transversus abdominis and m. multifidus are often too late in their reflective contraction, which has been suggested to negatively impact the biomechanics of your back during functional movement.
In english, knowing how to use these muscles may help you with your back pain.
As for core-specific exercises, depending on how selective you are with your muscles and where you're at witih what you can do, a simple start would be the bridge pose. You can extend this by stretching one leg during the pose but you have to be absolutely sure that your pose is still straight AF. If the bridge pose is too much, try an exercise in supine position where you would lift one leg and the contralateral arm and repeat this for the other side.
Exercises using a step are closer to functional training. Eventually you'll be doing lunges and squats (without weights, the quality of the performance is much more important).
If the given exercises are too easy/hard, post here again and I'll think of something else.

Rik

Go to a physical therapist to start. They know their limits and will make you better without making this worse if they can, if you need surgery you’ll have to try PT first anyways