I had lower back issues for years until I literally met an orthopedic surgeon in a bar who explained to me what my issues likely were, and how to fix them without surgery. As he explained to me, it wouldn’t be easy and it would take some time. He told me to do cheater sit-ups (the ones where you have your knees bent) twice a day, and to buy myself an inversion table and USE IT. It took months, but my back finally started getting better, and after a year or so, I was pain-free and off the pain meds and muscle relaxers. I have to be careful lifting and over-doing it, but whenever I get a flare-up (which is rare) I get over it in a couple of days.
Terrible back pain from age 45 to 62. Chiropractor was my best friend. Then, started 10 fish oil pills a day (still taking 10 a day). Now 83, and since age 72 no more back pain, and no more chiropractors.
“He told me to do cheater sit-ups (the ones where you have your knees bent) twice a day,”
That also worked for me. 50 scissor kicks while lying on my back and then 20 crunches, twice a day. The problem is that when the pain is controlled I do more lifting, which tends to bring the pain back, but it’s worth it to be able to put 50 pound bags in the trunk again.
I had pretty severe lower backpain - good physio therapist and a set of exercises sorted it right out. It took time and consistency, and I have to keep up the exercise... but it worked.