# Constant low back ache

**URL:** <https://forum.barbellmedicine.com/t/constant-low-back-ache/8348>\
**Category:** Pain & Rehab Forum \[Moderated\]\
**Tags:** disc-bulge, lower-back-pain\
**Created:** [March 9, 2020, 9:53pm UTC](https://forum.barbellmedicine.com/t/constant-low-back-ache/8348 "2020-03-09T21:53:35Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![Theamazingone1](https://avatars.discourse-cdn.com/v4/letter/t/bb73d2/32.png) [@Theamazingone1](https://forum.barbellmedicine.com/u/Theamazingone1)\
**Post date:** [March 9, 2020, 9:53pm UTC](https://forum.barbellmedicine.com/t/constant-low-back-ache/8348/1 "2020-03-09T21:53:35Z")

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Hi,

​​I was wondering if anybody could help me out with the lower back pain I’ve been experiencing for at least the past 2 years. I’ve been lifting for around 3 years now, but for the past couple of years I’ve been dealing with a constant lower back ache/tightness, which is present almost all the time - but is definitely exacerbated by squats, deadlifts and anything that requires my spinal erectors to act isometrically, like in a bent over row for example.

For reference, and whilst I know that MRIs and disc bulges often don’t adequately explain the cause of pain or how best to fix it, but I have had an MRI done and I have 4 disc protrusions and “disc degeneration” of L4 and L5.

I’ve seen a physio, who noticed I had reduced ankle ROM which causes “butt wink” when I squat - although this is noticeably more pronounced when I squat without weight and/or heels, and is minimal when I barbell squat with my squat shoes on, though it still does occur slightly. However, I haven’t squatted for around 2 months now, or deadlifted in any form for around 4 months - but the pain still lingers. I don’t often have the days where it’s really bad, as I would after a squat or deadlift session (primarily deadlifts were the main cause, especially conventional deadlifts - sumo was slightly better but still caused me pain), but it’s definitely still present most days.

The only other thing I can think of to mention is that my back often feels a lot worse after I’ve been standing for a while and is relieved when I’m sitting.

I’ve tried a few different approaches, including McKenzie push-ups (recommended to me by my last physio), the McGill big 3 and other core exercises, as well as having taken many days off squats and deadlifts in the past, to no avail.

Do you have any ideas how I could possibly rehab this or any resources to get me started in the right direction? It’s been troubling me for so long, I’ve forgotten what it’s like to be pain-free. Let me know if you need any more information and I’ll gladly supply it.

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**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\
**Post date:** [March 9, 2020, 11:26pm UTC](https://forum.barbellmedicine.com/t/constant-low-back-ache/8348/2 "2020-03-09T23:26:10Z")

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Hi,

Sorry to hear about this issue.

How much of our existing content on this topic (pain in general, low back pain, and rehabilitation) have you reviewed?