So, I tweaked my lower back...im not sure if it's from lifting or taking care of my mom. She's an amputee, so I lift her quite a bit for bathing, transfers, etc...
It seems like it could be a sciatic nerve issue...it is feeling a little better with some stretching, and anvil.
You guys go any other suggestions...I can't really stop my caregiving responsibilities.
I have damaged discs in my back from improper bracing during heavy lifting for my earlier lifting career. The thing that has saved me, allowed me to come back more than once, is the McGill Big 3. I do them 4-6 days per week, always before lower body work & usually most lifting sessions. Especially the Bird Dogs; those are the absolute most bang for buck exercise/activation/prehab of them all. They are proven to temporarily increase your ability to brace your torso as well as overall provide benefits over most of your day.
You have to fix bad movement patterns that put you in compromised lifting positions for your spine. You have to stay braced at all times so the lumbar can remain neutral, and if you have to rotate the load (moving mom from bed to wheelchair, etc) your core should remain stacked in line while you rotate your entire body with the load to keep it in front of you, not rotating only your core. Think about spinning in a circle in place instead of a golf swing.
If you want a book to read, Back Mechanic on Amazon by Dr. Stuart McGill is absolute gold. Worth every penny of the $40.
Here’s the best video explaining the McGill Big 3. Brian Carroll had broken bones in his lumbar, and still managed to eventually come back with Stu’s methods and squat 1,306lbs for the Multiply world record: