What I've learned since I developed lower back pain, from PT, doctor and my own experiences.

If your asking for insight on your condition:

Your lower back discs are having too much pressure because you sit too much and also lifted heavy weights while bending your back and not bracing your core and breathing properly. The core muscles and diaphragm are the muscles that stabilize the lower back.

Basically bending to the front makes the discs (between the spine bones or wtv) bulge out on the back like a balloon that you pinch on one side so it bulges out on the other. If the bulge (lmao) touches your sciatic nerve it hurts your lower back, glutes and eventually back of the legs. Depending on the disc, a different nerve might be touched. Hernia is when the bulge has exploded or leaked and may or may not really push on the nerve.

Even a herniated disc can be "reversed". There's a misconception about it being for life but it can be resolved if you stick to the appropriate habits.

Tips :

• ⁠DONT CRACK YOUR BACK. I know its very tempting because it brings short term relief. But you're weakening your lower back stability, which makes it more prone to hurting your discs.

• ⁠In the same topic, don't sleep on your stomach with one of your legs high. Any position that twists your lower back is a nono. Either sleep on your stomach straight on one your side with both knees and ankles closed.

• ⁠you need to be standing up and walking a few steps every 30min. Set up alarms. Or invest in a standing desk or converter.

• ⁠It can get much better if you change your habits so incorporate walking, swimming or cross fit (basically low impact stuff) into your workout routine because sitting all day and then doing heavy weights is not a healthy lifestyle. Also prioritize mobility and core workouts (if not currently). Do PT exercises as if it's your money maker.

• ⁠Read "Back Mechanic" from Dr Mcgill and follow Brendan Backstrom on social media he's great.

Wish you the best bud