I am a physically fit 23 year old male, who suffers from daily, moderate low back pain. It started about a year ago, at first it was a severe, sharp pain in the low back that made it feel "locked up". Bending over caused the worst pain, and I could hardly move out of that position, sitting was also difficult. In the morning, putting my socks on was nearly impossible.
I was told at physical therapy to stretch my quads, hip flexors, do "nerve glides"- to help with the tightness and low flexibility of my hamstrings- and to strengthen my core. I did all that, and had some improvement. The pain is not as intense, but I still have it daily. The pain is in the center of my lower back, right in line with the top of my glutes. I can't feel it by touching the area, so it doesn't feel like sore muscles. The pain is just there but I can't pinpoint the exact area.
I have very tight hamstrings, so I am not sure if that is cause or symptom. I also have had issues with IT band syndrome.
This has already affected my ability to perform at work. My schedule has been to hectic/ unpredictable to go back to physical therapy.
Any tips?