Back problems?

I suffered with lower back problems for years. I have very few days of pain now. I started by making sure to stretch my hamstrings, psoas, hip adductors/ abductors quads ( basically all of those muscles around the pelvis/ lower back/upper legs). The iliopsoas group is the most important to stretch ( in my opinion) it brings me instantaneous relief nowadays. Not so much when I first started but with continued stretching. My problem related to a minor disc herniation, I found my muscles would get very tight due to overcompensating for the pain caused by the herniation. Bike riding without stretching the areas mentioned will most definitely aggravate lower back injuries.

Strengthening started with straight legged deadlifts ( off the rack from just below the knees gradually extending the range of motion as I got stronger ) and light machine squats . After about six months I could do deadlifts and squats with a barbell through the full range of motion. I am 44 years old have been going at the weights for about 3 years consistently can deadlift around 200kgs and squat around 140kg ( I am still very cautious with squats) with only some minor back niggles here and there ( I originally injured my back at 17 playing sports). While core stability is crucial I believe the biggest contributor to lower back pain is definitely poor muscular development and maintenance through the pelvis and upper legs. It may seem contradictory to be doing deads and squats for a sore lower but starting light and gradually increasing weight and range of motion , while maintaining form is/was in my case the best way to recruit and strengthen the said muscles.

PS: I am no expert, this is just an example of what worked very well for me. No substitute for GOOD medical advice.

Three surgeries and a spinal cord stimulator implanted, I have some serious back issues. The pool is great, and dropping the pounds helps, but honestly, I think the biggest help for me was a barbell.

Rigger

Water calisthenics are great too just make sure it is a heated pool.

Stronglifts 5x5. You start at only 45lbs per exercise and move up from there with each day, three times per week. The app is also very clean and simple. As someone who suffers with lower back pain, I recommend a compound exercise weight lifting plan.

I suffered with lower back problems for years. I have very few days of pain now. I started by making sure to stretch my hamstrings, psoas, hip adductors/ abductors quads ( basically all of those muscles around the pelvis/ lower back/upper legs). The iliopsoas group is the most important to stretch ( in my opinion) it brings me instantaneous relief nowadays. Not so much when I first started but with continued stretching. My problem related to a minor disc herniation, I found my muscles would get very tight due to overcompensating for the pain caused by the herniation. Bike riding without stretching the areas mentioned will most definitely aggravate lower back injuries.

Strengthening started with straight legged deadlifts ( off the rack from just below the knees gradually extending the range of motion as I got stronger ) and light machine squats . After about six months I could do deadlifts and squats with a barbell through the full range of motion. I am 44 years old have been going at the weights for about 3 years consistently can deadlift around 200kgs and squat around 140kg ( I am still very cautious with squats) with only some minor back niggles here and there ( I originally injured my back at 17 playing sports). While core stability is crucial I believe the biggest contributor to lower back pain is definitely poor muscular development and maintenance through the pelvis and upper legs. It may seem contradictory to be doing deads and squats for a sore lower but starting light and gradually increasing weight and range of motion , while maintaining form is/was in my case the best way to recruit and strengthen the said muscles.

PS: I am no expert, this is just an example of what worked very well for me. No substitute for GOOD medical advice.

^^ This would be my advice as well. Very well explained. I'm going to re-post my response to a sciatica thread because it includes a video link for a stretch to get you started but yeah:
1. stretch the hips NOT the back
2. build your lower back strength through lifting.

OP, if you're suffering from a literal pain in the @ss.... I suggest the stretch shown in this video. It does wonders for my sciatica issues.

http://www.youtube.com/watch?v=2qZ517Rw7ME

I've been heavy lifting since February and while my back pain overall has diminished remarkably, tight butt muscles can really flare my sciatica through the piriformis muscle. Also, get a lacrosse ball, pin it to the wall with your butt and roll it around to work out those muscles when they get too tight. It looks *really* awkward, but it feels magical.

I completely agree with doing Yoga! I tend to get a lot of back pain & also have sciatica. On the days when its really acting up yoga is the only thing that can save me!