We agree that exercise is the best thing for a back. With good posture getting an honorable mention. We agree that a lot of things that a lot of people think are bad can actually be helpful to most.
What I can add to it is that when you have a back problem, it is critical to understand what the problem is, what makes it worse, and what makes it better. The right expert is extremely helpful in this. How to find that expert I can't help you with, but I am very glad to have found Scott Neubauer at http://www.coastalhealthandfitness.com/ and happily recommend him.
I know from the people I have sent to him that the testimonials at http://www.coastalhealthandfitness.com/category/testimonials are much more typical than I would have believed possible. The typical experience seems to be that the patient walks in, describes symptoms, he asks the patient to move and observes, has them lie down, does a little body work, and then he gives 3 exercises that target the underlying issue. The patient goes away, adds those exercises to their routine and the problem goes away.
Personal examples that I have seen follow this problem include a knee problem that I had lived with most of my life, my step-son's back that was injured months earlier in football, or my mother-in-law's dowager's hump that had been there for 10 years. One visit, and a week later the problem was gone. A year ago it was still gone.
He likes to think aloud so there is a constant stream of what he is thinking as you go through this. (I also find him very funny, so the chatter is enjoyable.) Furthermore he is aware of his limits, if your problem may require something that he can't handle (eg x-rays), he is quick to tell you to go elsewhere first.
You'll probably still feel it the next day nonetheless, when you can go again with a slight increment.
Keep this up and before you know it you're back to where you were.
Also this whole thread is great. Weightlifting is the best medicine bar none for this middle aged mostly desk bound programmer. It has immense mental health benefits as well.
Couldn't agree more. Loaded compound movements are just unreasonably effective. A nice added bonus (I find) is the therapeutic aspect of lifting. I think some of it is simply that it's almost a form of meditation in the sense that you block out all other thoughts and are focused on just on the movement and your own body.
Not to get too melodramatic about it, but squatting in particular teaches you mental toughness and is a great metaphor for life: you shoulder a burden and when you get down (the descent) you dig deep to come back up again.
I have a garage setup, so trying to work out 5-6 days a week by mixing it up. The rack, flat bench, Olympic barbell + ez bar, plates, rubber mats is truly everything I need - and all for less than a highest end phone. It will last my lifetime, and extend it as well. (I ride to work for cardio.)
And yes, the lifting feels like such a relief compared to dealing with family or work. It's amazing how much it can clear the mind.
You really just have to know yourself. It's easy to just to convince yourself to refrain with the excuse that you're injured or whatever when really it's just laziness - only you can know the reality if you're honest with yourself. Also, just because you can't deadlift doesn't mean you can't do SOMETHING else. It's rare that you cannot move at all and some movement is better than nothing.