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Adam Strandberg's avatar

Have you tried the McKenzie Method? It worked well for me in treating a deadlifting injury

https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0987650408/ref=asc_df_0987650408/

The book is cheap and short, the exercises are simple, and it should only take at most a couple sessions to figure out whether the pain is "centralizing" (explained in the book), which indicates whether or not the exercises are appropriate for your problem.

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Brian Moore's avatar

Back pain can be all kinds of different things, but for me, mine feels similar to what you describe. My solution was weightlifting, specifically (but not limited to) deadlifts/squats, utilizing and balancing the muscles that you believe are weak/unbalanced. (Also, since sitting is/was painful, a standing desk) I know you said "I don't want to have to do something forever" but since weightlifting exercise seems to be so beneficial to many things beyond back pain, doing it "forever" is probably a good idea regardless of whether or not you have back pain.

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