Back pain

I have some back problems and have had a slipped disc and the number one exercise my chiropractor has recommended is getting on your hands and knees and raising the opposite arm and leg, lowering and doing the other ones. Make sure you’re flexing all your muscles (legs, butt, back etc) while you’re doing it. It really helps strengthen the muscles around your back and has really helped me a lot. Google tells me this is called “the bird dog” if you want to see what I’m talking about lol.

Also, sitting will make things worse so getting any walking in is awesome.

Make sure you’re sleeping in good positions (on your back with a pillow under your knees or on your side with a pillow between your knees) too.

Hope you can find some relief. Back pain is horrible.

If siting makes matters worse look a exercises related to the psosas and pirifirmis. Often irritation, weakness in these muscles contribute to back pain.

I also have degenerative disc disease in my low back. I finally, finally, after 7.5 years on MFP lost real weight (19 pounds) by following a lower carb program called Target 100...which, among other things, limits daily carbs to 100 grams, which is very doable. Losing the weight has really helped, but currently I am having a flare up. I love to run, and unfortunately that seems to sometimes aggravate the pain. I don't run every day.... I try to do non-impact exercises the rest of the days and definitely I'm trying to strengthen my core.
Just take things one at a time...focus on one positive change for a week or two, when you have that, then add another, etc.

I discovered last year that my weak glutes were the cause of my back pain which makes sense because I sit a lot. It was worse on my right side because I cross my legs and it was so bad one hip was higher than the other. I do myofascial release on my glutes (wherever it hurts the most) with a lacrosse ball and it has been the BEST thing to reduce lower back pain. The relief is unbelievable. Light stretching and walking helps with temporary relief too.

I also did exercises to strengthen my glutes - things like leg lifts or dead bugs are great and I add resistance bands and ankle weights for more of a challenge. I do these every other day. It takes work but not being in pain has been worth it.

Did the doctor say you degenerative disc disease and stenosis were the cause of your pain or just the findings on the imagining?

I'll tell you my story, like you I had a job when I sat all the time, plus I had a 90 minute RT driving commute. My back was always sore even though I lifted weights and was otherwise active. Like you I quite going to the movies and would avoid sitting in a chair or on a couch whenever possible. One day I couldn't stand up and ended up sleeping on the family room floor and crawling to the bathroom. After 4 days I was able to get to the doctor. All sort of imagining and a shot to calm down inflammation.

When I met with the best neurologist in town he looked at my images and said I had some degenerative disc disease, but not super bad ( I was in my 50's at the time). He went on to explain that everyone has degenerative disc disease pretty much as soon as they start walking. Based on the images and some manual tests, he determined I had inflammation of the SI joint and/or the psoas muscle and possibly the piriformis muscle (he said he could do some additional testing and narrow it down, but the "fix" would be the same). I asked what the cause was and he said too much sitting. The way to ultimately fix it was less sitting along with squats and deadlifts.

I got another shot and a prescription for anti-inflammation meds, plus a referral to a physical therapist. working with the therapist who did some manual therapy and gave me targeted exercises it got better.

I still keep up the squats/deadlifts plus some targeted exercises. Now I have no problem sitting through a movie (although I don't sit on the furniture much at home, generally on the floor stretching out while talking with family, TV is on, etc. I've been able to do a 15 hour driving trip (just usual stops for gas, quick food, etc) with no bad effects.

My main takeaway point would be work with your medical professionals to find the root cause of your pain (not just what images show) and address it.

Best of luck.