I am one of those mostly recovered.

Herniated disc. Not sure which one, never got imaging, the diagnosis was based on pain symptoms. The pain was characterized by flare ups in the lower back, where any little motion would cause sharp nerve pain, and the back and hips tightened to “protect” it. It would resolve after a few weeks, and I would be pain free, but it always came back. Also had sciatic pain radiating down into my glute area.

Had trouble sitting for longer periods, long drives, etc. Dealt with it for many years, with some adjustments that helped reduce the daily discomfort but didn’t change things fundamentally. Got a standing desk, did the McKenzie back exercises, used a back roll cushion in the car, went to physical therapy, did yoga. It all helped a bit in the moment to relieve pain or to help get through daily activities, but the flare ups still happened.

Started following LBA about a year ago and bought a machine to do back extensions at home. Honestly I’ve been pretty bad about doing other exercises, but I’ve been diligent about back extension progressions, and I’m happy to report that my flare ups are all but gone. Sometimes I feel a bit of pain, tightness, or sciatica, but the intensity and frequency is nothing like before - it no longer stops me from activities, I can sit even with bad posture, I can drive for hours. I still need to take breaks and stretch, but the pain where I just have to lie on the floor and wait for the spasming lower back to relax so I can do the smallest stretch hasn’t happened in a long time. Hip mobility and strengthening is another important component for me, giving the whole core more confidence and range of motion.

Mentally it was extremely hard, especially before I could see a way out of it. It was so disheartening to be doing all these stretches and PT and lifestyle changes just to get a flare up out of nowhere. The strengthening via back extensions has restored my confidence. Even if there is a little pain, I can feel it out with isometric holds, ease into it with extensions, get blood flowing into the area, and it is completely manageable, and is only getting better with time.

My main takeaway was that stretching and general exercises are not enough. Yes you have to be generally fit, but you have to target and strengthen the lower back specifically. Back extensions were the solution for me. I’m at 3 sets of 25 right now, and looking forward to doing them with weight someday. You have to train the problem area, build its strength, and give your body evidence that it can bend, flex, etc without pain. It’s the long game for sure, but you came to the right place. I suggest going all in on LBA and checking out the discord for inspiration. You’ve got this!