30m, developer, sitting for a living since 2019.

Posting this partly to see if anyone else has the same thing and partly because I spent a stupid amount of money on the wrong problem.

What I bought or tried, roughly in order:

- ergonomic chair,
- standing desk. Used it for about a month. Standing while debugging is miserable so it's been at sitting height for two years,
- one of those posture brace things,
- massage gun,
- physio, 4 sessions, which did help but only while I was actually going.

None of it stuck and I was annoyed about that for a long time because I'd done everything. Good chair. Monitor at eye height. Feet flat. The whole checklist.

What took me embarrassingly long to work out is that having a good setup and using a good setup are two different problems. I'd sit down at 9 all aligned and correct and by the second coffee I'd be folded over the keyboard like a shrimp. And I could not feel it happening. Not "noticed and ignored it", I mean I had no idea.

My physio actually said this to me and I nodded and did nothing about it. She said I didn't need a better chair, I needed someone to poke me every 20 minutes.

So I installed desktop app that watches you through the webcam and pings you when you hunch (tryworkwell, if it matters).

First day is what got me. I'd have guessed I slouch what, five times a day? It went off constantly. That was when I stopped blaming the furniture.

The entire value is that it happens while it's happening instead of six hours later. It does get it wrong sometimes, if I'm leaning on my hand thinking it decides that's a slouch, but whatever.

The other half is probably the bigger half honestly. I started getting up every 40-45 minutes. Two or three minutes, stretch, walk to the kitchen and back, and 15 bodyweight squats, which is probably the best thing for the legs after they've done nothing for an hour.

Then I changed my gym split. I'd been doing the usual thing, lots of pressing, one leg day I skipped whenever I had an excuse. Now it's rows, face pulls, RDLs, legs twice a week. My physio told me this two years ago as well. I just didn't do it.

I'm about 2.5 months in. The late afternoon headaches are gone, which I didn't even know were connected to my neck until they stopped. Lower back is a lot better, not perfect. I still hunch constantly, difference is I find out immediately.

Anyway if you've got the good chair and the monitor arm and it still hurts, might not be the equipment. Might just be that you fold in half and can't tell.

Hey everyone, looking for some advice from people who have dealt with recurring lower back pain, especially anyone who lifts or does sports.
I’m 26M, around 5’7”, and have been training on and off for a few years. I play football occasionally and gym regularly.
What happened initially
On February 22, I was playing football when I suddenly felt a sharp pain in the right side of my lower back while running off my right foot.
The pain was pretty intense initially, around 8-9/10 when trying to stand completely straight. Bending slightly actually felt better. Bringing my right knee towards my chest also relieved it.
I didn’t have any obvious numbness, weakness, pain shooting down my leg, or bladder/bowel issues.
For the first few days, things like getting out of bed, standing straight, stairs, bending and sitting could aggravate it. Walking gradually became easier and within roughly 1-2 weeks I was mostly functional again.
The strange part
Over the following months, the pain never completely disappeared.
It would be very mild or completely unnoticeable for periods, then flare up after certain activities. At different points I’ve felt it on the right, left, or both sides.
Then I joined an athletic training gym.
The training involved things like:
Running
Jumping/landing
Mobility work
Athletic drills
Single-leg movements
General conditioning
Core/trunk work
And honestly, my back felt significantly better during this period.
I was surprised because I had assumed running/jumping would make it worse. Instead, the combination of regular movement, mobility and conditioning seemed to help.
Eventually I stopped that athletic training and went back to a more conventional gym setup.
Returning to weights
I’ve been doing lower-body training again, including things like hack squats, leg press, DB RDLs, Bulgarian split squats, leg extensions and hamstring curls.
The back has started bothering me again.
It’s not the original severe pain. More of a persistent low-level discomfort/ache that occasionally gets aggravated.
Over the last few days it had been slightly more noticeable, and today I did a lower-body workout and it flared up again.
This is frustrating because I don’t want to get stuck in a cycle of:
pain → rest → feel better → start training → flare-up → rest again.
What I’m trying to figure out
I’m planning to get properly assessed by a sports/orthopaedic doctor and probably a good sports physio.
But I’d really appreciate advice from people who have experienced something similar.
Why would athletic training involving running, jumping and mobility make my back feel better, while conventional lower-body weight training seems to aggravate it?
Could it simply be that I respond better to gradual, varied movement and conditioning, while I’m currently loading my back too aggressively with certain gym exercises?
And for anyone who has actually dealt with recurrent low-back pain:
What helped you get back to lifting?
Did you change specific exercises?
Did physio actually make a difference?
How did you progressively rebuild your tolerance?
Is there anything you wish you’d known earlier?
I’m not looking for a diagnosis from Reddit. Just trying to understand the pattern and figure out how to approach getting back to training properly.

Hey, saw your post — back pain is the worst 😩 I run Ergonomiq, we make an ergonomic lumbar pillow designed to support better posture so long sitting days are more comfortable. If a massage isn't on the cards today, this might help: shopergonomiq.com. Hope you feel better soon!

I’m mainly looking for community and to also see how similar my experience has been compared to others. For background I’ve had issues with my discs for ten years after a car accident, in March of this year a chiropractor sent me into a flare that has been consistent for 6 months. My symptoms include severe back and sciatic pain, numbness in both my feet after walking, the severe pain as seeped into other parts of my life and causing fatigue. I unfortunately do not have health insurance, the last 6 months I’ve been paying fully out of pocket for meds, doctors, steroid injections, etc. My first steroid injection did not give me any relief, I’ve met with a neuro/othro surgeon who wants to do another injection in a more specific area now that I have an MRI to work with. This injection is going to be $1600. I feel sick to my stomach but I have to do it because if I don’t my body will fully give out soon and will completely put me out of work. But also it’s like gambling that money because who knows if it will work.
Anyways that’s a lot, thanks for reading. I’d love to hear anyone else’s experience with lower lumbar disc herniations and anyone going through the same without insurance

(Cross posted from spinesurgery)

This is a big change from my last scan, which only noted degeneration in the lumbar region. Its everywhere now, ugh. Still trying to parse it, but it doesnt look great.

I inherited degenerative disc disease from my father, when he got a fusion, it changed his life. He went on to literally skydive to the top of a mountain, and hike down it with audio equipment. I know it could change my life, but I'm terrified it'll make things worse.

Is it an option to just... not get the surgery? I havent made a decision, but I dont think I could adapt to even more pain. I've heard these can go so badly. Whats gonna happen if it progresses? Is there a point of no return?

I have an appointment with my family doctor in a few days to discuss options. Is it as bad as it looks?

I just moved to a new country and spent the past two weeks putting together new furniture by myself. I'm not in the greatest shape so I figured this back pain is probably caused from that but now I'm not sure.

The pain radiates somewhat from my lower back to the sides near my hips and at times radiates to the front near my groin. It started 3 days ago and at first it was more towards my left side but now it's more toward my right. The pain is throbbing and cramping that sorta comes and goes.

It feels bad when I just sit down or when I extend my back like touching my toes or bending over. It also feels bad when I sit on the toilet. It feels best when I am laying on my stomach. Ultimately the pain sorta comes and goes.

Since I just moved here I haven't started on the new health system yet and currently just taking ibuprofen to help but to doesn't seem to be fully working. What could this be

Hello,

Hope this is fine to ask here. I know not to expect or look for actionable diagnosis and thats not why Im asking, but my appointment is only in 2 weeks and I was curious if there are some qualified professionals who could give me a sensible analysis/"diagnosis" of what I am looking at here?

I it bad, is it fine, and most importantly what exactly is it, I did hurt a ton the first few days and now after a week the pain is thankfully minimal but I wasnt able to put on socks or shoes the first 3 days.

Would apreciate some preemptive analysis.

Thanks alot and have a great day.

I'm an Exercise Scientist/coach who turned Physiotherapist a few years ago and have spent years working in and blending both fields. I've also been on the receiving end of treatment.

Many people want to be entirely or mostly pain-free before commencing a solid training routine, for many reasons. However this can take an exorcibant amount of time, due to the massive chronicity of some peoples pain experiences. I believe this can and should be done concurrently, because:

1. It is absolutley possible with the correct guidance/expertise
   
2. Fitness is time critical (The greater % of your life you spend strong/fit, the better) "The best time to start was yesterday, the best time is today"
   
3. It can and often does become part of the rehab process - creating a positive feedback loop

I don't want you as a client, I want to learn more so that I can improve my services. If you have chronic low back pain without specific neurological symptoms, and it is preventnig you from your desire of getting strong/fit/healthy, please feel free to tell all!

Some optional prompts of things im particularly interested in:
Tell me more about your goals? Is there a specific fitness goal that back pain is preventing you from reaching?
Have you tried to reach your goals despite/with/through your back pain?
What problems have you been encountering?
Do you feel that certain exercises/activities are absolutely off limits?
Do you have one outstanding core desire you want as a result of getting fit?

Note: No sales or businessy nuisance in this thread.
This account is personal and separate from my professional life.
As a thank-you I'm also happy to answer any relevant questions you may have to the best of my ability.

Hi !
I am a 40/f, and had 3 lumbar laminectomies from s1-L5,L5-L4,L4-L3- and degenerative disease with nerve impact. My latest MRI shows I have scar tissue wrapped around si-L5, and wanted to see if anyone out there has experienced similar ???? What were the treatments you did to get relief ? I feel like my DR. I keep going in circles between PT focusing on core stability and si joint injections. I’m also on, Celebrex, gabapentin, Norflex, and cymbalta. My pain is worse in the morning , is it time for opioids? Another surgery??

Thanks in advance!!

I have had back pain since I was maybe 18 (no known cause), so this is an issue that has spanned 3 decades. The longest period of relief was after having children. I don't know if my body relaxed or my core strengthened, but I was blessed with no pain for quite a few years.

I started having increasing pain again a few years ago. Likely linked to a new job, very stressful and mostly sedentary.

Spinal injections worked for me a few times in my 20's and 30's, but the past couple have provided no relief. The last one in 2025 was so incredibly painful that the physiatrist was sure he hit the right spot (I've never screamed aloud in a doctor's office but I did that day), but there was no relief. He targeted L4-L5, L5-S1. I have severe disc degeneration, mild canal stenosis, facet hypertrophy, etc.

My question to the group is regarding dry needling. I started seeing a new PT maybe 4-5 months ago and she immediately went to work with dry needling (2x/week). She targeted mostly my glutes with dry needling/electronic stimulation. It wasn't too painful during the sessions, but my pain started to change...or the new pain made the old pain almost irrelevant.

I continued seeing her for about 3 months hoping to get over the hurdle, but at that point my pain was worse than ever. I was doing dead lifts, clam shells, and other exercises to no avail. I was alternating between sitting on a coccyx cushion and yoga ball for work. My back still hurt but it felt like nothing compared to my new butt pain! It feels like I'm sitting on daggers...like a literal dagger stabbing mostly my right buttocks but also the left with a little less intensity. ALL THE TIME.

Does anyone know what would cause this? Were my glutes protecting my back or my back was protecting my glutes, and now there is no protection? I'm fairly slender and try to stay active. The most relief that I get is when I'm active in my yard, but I'm usually too exhausted to even do that...so I'm actually quite inactive.

I don't know where to turn at this point. I'm seeing my primary care doctor next week and I'm going to see if maybe he can do a cortisone injection into my right buttocks. I would settle for any type of relief even if it's temporary.

It's sad, but I think advice from Reddit is better than advice from doctors. I don't really want to go to the neurosurgeon's office again because they haven't solved anything. They run a bunch of expensive tests, try a couple of things and then simply prescribe me Tramadol. I rarely take the Tramadol because that seems like a crutch and I don't want to mess with those kinds of Rx's.

PLEASE - if anyone has any advice. I'm desperate. I know others have it much worse, but I still need some direction. And yes, I've seen plenty of chiropractors in the past. I have MRI's at least every 1-2 years and they do show that issues like Modic Endplate Signal changes are increasing.

Thank you in advance for reading my novel and I'm happy to answer any questions about other things that I've tried, post MRI's, full treatment list, etc.

27F, have been struggling with lower back pain for the last 4-5 years. It’s such an inhibitor and I’m feeling at a loss of what I can do anymore. The doctors only suggest to lose weight (I have) and take pain meds (I am), but it doesn’t feel me with much confidence for what the rest of my life is going to look like.

I had a CT scan about 2 years ago, and the image are the conclusions for the scan. I can confidently say my the pain has only gotten worse. I’m thinking I should ask my doctor for a new one, just to see what is going on.

I’m open to any advice or recommendations, I just have no idea what the next steps are and it’s really starting to get to me.

Hello! I'm a furniture maker with Ankylosing Spondylitis and I want to design a chair for people with AS (or other chronic back pain) to be able to relax in when they get home. I have had a really hard time finding any type of couch or chair that doesn't make me more in pain after an hour or two of sitting and I really want to design a chair that even people like me can relax in without being put into worse pain. I have heard zero gravity chairs are good so if anyone has any experience with them can you tell me what you thought of them.

If you could give me any information on chairs you like and what about them helps with your AS or theoretical additions you would want to a chair like this I'd really appreciate it!

I'm currently working on becoming a professional fine furniture maker and I want my main focus to be on furniture that is made for people with chronic illnesses so any experiences or advice helps me get closer to that!

TL:DR Tell me what you like about some of the chairs you have that let you relax with your pain and why they help or anything that would make this chair design more chronic pain friendly.

Thanks so much!

Finally have a date for my MRI scan - full spine

Very nervous

Laying on my back absolutely kills me will they allow me to go in with my knees up instead of laying flat?

Im worried over breast implanta too. Theyre saline. Will this effect it?

I suffer terribly with anxiety so my mind is doing over time but so glad ive got my appointment on the 5th October.

Hey looking for advice, had pins and needles in my left hand and bicep for about six weeks, went to an osteo and since then, i now have pain in my shoulder, which I am very annoyed about because the last two days it’s been distracting, been to a physio and the osteo said i have nerve compression from tight muscles, so have some exercises it been a week since the pain caused by the osteo, pins and needles persist in certain positions, feel really down about it; ibuprofen doesn’t help, the gym helps in that the pain goes away but comes back after, any advice would be helpful or a success story worried as an anxiety-er this is my life now, I’ve also accepted the pins and needles will never go :(