Low back pain/muscle spasm - help

Inversion table

Do squats and deadlifts

Honestly, if this happens regularly, even at typically milder levels, you likely have at least some mild disc issues you are triggering. You should look into physical therapy to learn some stretches and core stability exercises to help those muscles work together more efficiently to support your spine. For now, heat the muscles with hot shower or heating pad then do some hamstring and glute/ piriformis stretches which you can find online easily as well as some other simple stretches for the low back like knee to chest and trunk rotations as tolerated. Can look into some NSAIDs for now also but probably need to go to doc for some muscle relaxers and anti inflammatories.

Edited to add- if you want something to happen better and faster get a steroid and anti inflammatory shot to get things going and then resume the stretching.

i was fighting pretty sever low back pain from lifting and running; even to point i was concerned something structural with spine had occurred. i stretch regularly and even tried sleeping with a pillow under my knees to take pressure off the low spine. i just lived with it for a year or so thinking it was reality for a 40yo who lifts and runs.

finally, just yesterday after talking with friends who are active, i bought the firmest foam roller i could find and rolled out the back for 10 minutes. it hurt like hell, and you really have to stay in the places that hurt and slowly massage the local pain areas. problem solved for me. i roll out my glutes and ham and also stretch regularly, but never gave much thought to the low back. i learned a lesson, you may try that. i heard the word "knots"; do some self massage and focus on those knots

I think I had a similar thing happen a month ago while dead lifting. I was told two weeks. Only took me 1 week though.

Go see a doctor

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Inversion table

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I screwed up some ankle tendons from adding too much mileage too soon after a couple months post -marathon break. walking weird due to that + letting core strength slip + toting around a 25lb baby + some shitty lifting technique around the house, tiling etc and I ended up with a self-diagnosed herniated disc and/or sciatica and who knows what.

Dull pain in left pelvis that shoots down right groin/hip flexor and hams when walking.

I tried that AthleanX guy's PT advice ( youtube) and it is the only thing that has helped. I don't have an inversion table (yet--on sale at Costco so ordering) but I've been using gym rings to hang from w toes touching slightly, and then the 2 stretches he recs. Ice and heat, hot tub steam and swimming and it's almost better.

Going to start strength training in earnest so this doesn't happen again. It royally sucks. Seems inevitable in 40s+. I used to just get a strain or something that would hurt like shite for a day or so. Now it's much more chronic.