How do you fix lower back pain after sitting down for 4 years? Are there any books...

How do you fix lower back pain after sitting down for 4 years? Are there any books? I've never been overweight or had any back injury

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planks, stretch, and walk around a lot

made for bbc don't (You) me

walk for 4 years to compensate the time spent sitting unironically

deadlifts

Jogging regularly completely fixed it for a friend of mine. He's currently training for his first half marathon.

But it hurts so much to walk
It hurts even more when I have to stand for hours at work, cycling is fine, walking for more than 2 hours my muscles and body are fine I have no fatigue but my lower back is throbbing with pain. When I cough or sneeze there is a sharp pain, the pain only subsides when I sit down or lie down.
The rest of my body is fine its just my lower back

So eventually by walking 1 hour then sitting down till the pain subsides then walking again will fix my lower back?

Back pain is tough, it basically requires as much work as it took time of sitting and not taking care of it for it to fell better, and even then you are fighting a losing battle against time and gravity.

Even if you go to a chiropractor, you are still going to have to do 90% of the work, and it's about getting active and STRETCHING. Icing too, but stretching is the big thing, you have to do it a lot before you'll start to get better, but you also have to keep it up.

There is no quick or easy fix, your best bet is to make stretching a habit until it is easy and part of your routine.

what does squatting on your chair feel like?

The movement or just holding a squat doesn't hurt its only when its being compressed overtime

McKenzie exercises, rest, take a break from gym, sleep on floor. Pick some of these, that's what helped me

>sleep on floor
Every time I try this I wake up in the middle of the night to a tight aching back even with pillows/mats spread out underneath

Walking + diddlies

Obviously a chiropractor will do very little. It's a field of mostly pseudoscience.

Your back is just weak and not used to movement. Its not strong and it doesn't have endurance.

>walking for more than 2 hours my muscles and body are fine I have no fatigue but my lower back is throbbing with pain.
That pain is actually your lower back being fatigued. Let that sink in. That is how you are experiencing the fatigue.
Its not broken, its not damaged, its weak and not conditioned enough for walking more then 2 hours.

Just do walking, running, squatting, jumping, and be active and it will take care of it self. I'd suggest you do planks, side planks, glute bridge raises, super mans and all kinds of calisthenics for strengthening your core and lower back.

this but start with 4 or 5 reps, for someone who spent 4 years of his life in a chair 2 hours can be dangerous

One of the biggest issues is actually going to be fixing your sitting posture, because you do that much more than anything else. Odds are you hunch over your computer, tilt your head way forward over your phone, and let your hip flexors get very tight during a drive. Sitting on a wallet will also laterally tilt your pelvis.
Tl;Dr - Make small fixes to what you're doing regularly, and you'll see easy benefits.
2nd part is harder: figure out if you have anterior pelvic tilt or posterior. Then strengthen the muscles that are weak.

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do cobra pose, it help me with lower back pain

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second this, also alternate cow/cat poses, both for warming up and stretching

Work on your abs your lower back is compensating for a lack of ab strength

my dad read pic related and said it was really helpful, pushed it on me when i complained abt neck pain but i never read it

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there's no secret here, you need to exercise your back. swimming is great

Literally just hang off bar.Do it everyday 3 times and i guarantee you will se difference month max.

I thought the same thing user, but I've been seeing one for a herniated disc and it is helping quite a bit

lads, i spend my leisure time at home laying down in bed on my side while using my computer, and my lower back has finally started to hurt, are there any stretches or exercises i can do at home to help? planks? ill do em

I had constant back pain. Turned into shooting pain down one leg, then intermittent numbness and then started to happen to my other leg. Come to find out I developed severe scoliosis and one vertebrae was tugging on my spinal cord. One year, three feet of titanium rods, 26 screws and a few bone cages later and I've just been cleared to start lifting again... feels gud.

If it feels like it's getting worse get some x-rays just in case. If it's a progressive issue you may be able to correct it before it gets bad.

I'll second this, I meet Pete like 20 years ago, his method is legit good.