I need to preface this stating that I am not a rehab specialist, nor am I giving anyone specific advice. These are simply for awareness, and perhaps a catalyst for you to dive in, research, try, and see how your body responds. .
Resolution of long term back issues is a journey and a process. It requires you to become involved and responsible for you own well being. I wish you the best of luck. .
Clean up your nutrition, eat to reduce inflammation, lose unnecessary and excess weight, and quit pissing off your gut with crappy food. .
Spine mobility. This is a “segmental” cat cow. It’s a drill that’s been around forever but has fortunately had a resurgence with FRC, and with a focus on individual vetebral movement. I personally use this often .
Foundation Training. Enough said. Check it out. I use it daily.
L5S1 Eldoa movement. This is a “fascist” stretch aimed to specially target that specific segment. There is an eldoa movement for each vertebral segment in the spine.
- Good ole’ bird dog exercise with specific awareness of maintaining neutral spinal curves .
Seek out assistance from smart people and whom resonate with you. Don’t give up. Realize the issues are happening for you, not to you (but that can be a hard thing to cope with in the moment, because pain is shitty).
Lastly, please understand it is up to you to become familiar with your body, what works, what doesn’t, and most of all, stay diligent over the long term.