Ive been in your shoes. Before that I was a specialized higher level endurance competitor, so the change was shocking. Ive greatly improved after ABX, but made some improvements before that too, it was just way slower. Ive had pretty good access to many different trainers, PT's, and chiros, some who worked with pro sports athletes and Team USA, so I've tried many things as possible and this is what I can tell you:
1)The state of conditioning starts with the core and more specifically your lower and mid back. That is first because everything else is anchored to and pulls on the upper pelvis/(lower back).
2)Before strengthening you need to locate tight areas and loosen them to get blood flowing again by using trigger point and myofacial release (you tube google)- tools used are thera cane, foam fitness roller in various densities, tennis ball, golf ball, lacrosse ball.
2b) working with a chiro during or after the loosening process helps to regain alignment. Must loosen a little first before joint adjustments though and many chiros do this now too.
3)Then look up floor bridging exercises on you tube.
3b)Try doing some light abb work if it does not bother your back at this point. Short limited abb criches on a 26" under-inflated gym ball ($15) is a good platform for this.
4)The only piece of gym equipment Id ever own if i was limited to one would be what is sometimes called a Roman Chair or Lumbar bench, can get new for $100 (entry level). Most gyms should have this too.
5)To make you back the strongest possible?: The best back strengthening machine in North America is called Med-X lumbar, there are PT clinics and some chiros scattered across America that have these. Patented because no other machine parallels it.
You can work on other body areas during this if its not to painful, but your back should always be **one step ahead of everything else**. Dont go nuts on the rest of your body till your back is better.
I also had a couple mri’s so I knew about
any viewable damage before I went nuts on strengthening.
Post Edited (astroman) : 2/13/2019 1:34:32 PM (GMT-7)