I've had back pain on and off over the years. Usually due to muscle cramping from poor posture. I had to make a conscious effort not to slouch at my desk.
What I've found helps with back pain, sciatica, knee pain, are stretches, and free weights. Then again, I've been lifting for about 41 years, so its not a surprise to me that changing my regimen provides positive outcomes.
Specifically, for me, dead lifts for lower back, squats and leg presses for legs and knees.
Speak to your physician first about whether you can do this. Speak to a PT person about what stretches/weights you should do, and what you should avoid.
I struggled for ages with trying to keep "good posture", trying to position each part of my body correctly (shoulders back, etc). Once the importance of core muscles was pointed out to me, I saw that all I need to do was "turn on" my pelvic muscles and the other bits of my body fell into place without thinking about them individually. As the strength of these muscles improved due to a regular exercise routine, I found that I didn't have to consciously "turn on" pelvic muscles and they were strong enough to keep things in position by themselves.
What I've found helps with back pain, sciatica, knee pain, are stretches, and free weights. Then again, I've been lifting for about 41 years, so its not a surprise to me that changing my regimen provides positive outcomes.
Specifically, for me, dead lifts for lower back, squats and leg presses for legs and knees.
Speak to your physician first about whether you can do this. Speak to a PT person about what stretches/weights you should do, and what you should avoid.