Been dealing with various back issues for almost three decades. Have a history of back problems on both sides of the family. When I was around 12 I was diagnosed with a fusion at L5 vertebrae that was thought to be the cause of my pain. Was told at that time that there wasn't much to do other than strengthen my core and learn to deal with it.
I've had various issues since, most lower back related, though I do have problems with my neck and shoulders. I've been overweight since the end of college, and anytime I've had issues and gone to the doctor, that's the first thing they say is causing it, which by the way is a super frustrating thing about being over weight and going to the doctor. Honestly, I mostly avoid bringing it up at the doctor. I don't want to be on any pain meds, and I have two family members that have had back surgery, and I know I don't want that. I've been working out and eating healthy for 2.5 years, and I've lost 50+ pounds, but haven't really seen a magical decrease in back problems. I also started having sciatic issues last year in both legs, and that's been difficult.
As for treatment, I've focused on strengthening my core muscles and various stretching exercises. I have a stretch rope, which is incredibly handy for stretching hamstrings and lower back. I do work with a firm foam roller, which helps with the upper back and shoulders. For lower back and hard to reach areas I have a little rubber thing that looks like two racquet balls fused together that I roll on. When I feel tightness or spasms coming on, I typically get on the treadmill and walk at a comfortable brisk pace for 45 minutes to an hour, and that helps. First instinct seems to be to lay down and take it easy when it starts hurting, but making myself walk, even if it's painful, really does seem to make a difference in the long run. I've never gone to a chiropractor, although I know people that have been helped by it, I've just always been sceptical. I have a TENS unit that I've used, primarily for the sciatica, and it has helped. After dealing with it for so long, I just assume I'll always have back issues and try to handle it as best I can when they come up. I wish there was a magic cure all, but I haven't found it yet.
Just a guy on the sunshine squad.