@esherman68,
I'm a man, so I won't be entering your challenge. Another reason is I have a set routine I follow.
The reason I'm posting is I slipped a disk in 1980 before they had MRI's to prove it was slipped, so I didn't get any real treatment. I was an endurance bicyclist and an endurance runner, and I muddled through the pain. Eventually, I found the disc dissicated, so I don't have one between L5 and L6.
The reason I'm posting is this summer, I pulled a muscle in my lower back (not near the spine) and discovered some effective exercises that might help.
About 2 seconds in each direction. Six to 12 reps. Don't strain.
1. Side bend - This will strengthen the obliques. Five pounds is enough weight to start with.
2. Goblet Squat - This is surprisingly effective. Just don't squat too far and don't bounce. Again, five pounds is enough. It seems to strengthen the erector spinae as wall as the quads. Lead with the butt going backards and not with the knees going forwards. Sit down to a chair or bench if needed.
3. I exercise the glutes by leaning against a counter and stretching a straight leg back. Some people do this laying on the floor and raising the legs.
4. Slow four count toe touching. Warning: Do not relax the back muscles or it will hurt a LOT. Just go down as far as it is easy. Don't bounce.
5. Single leg lifts. Try not to involve the abs. About six inches high is enough.
6. Alternate toe touching with legs spread. (Stay in control.) I hold a 10 pound weight, but it's not necessary.
As you probably know since your back hurts, every exercise can involve the back. If you are lifting weights, sit on a chair or a bench to minimize the back involvement. When I do bench presses, I rest my feet on a couple dumbbells standing on end.
If you need medication to sleep, I recommend chewing a single aspirin. It gets into the bloodstream more quickly. Do not use medication to relieve pain to exercise.
If you experience a sharp excrutiating pain, I recommend chewing an aspirin and then lay on your back with your legs bent. Stay that way for about 10 minutes. I've only done this about three times in the last 20 years.
Gotta run. Hope this helps.
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