Physical activity for the back
I take care of my 90-yr-mother in Munich / Germany. A few years ago, I suffered from a prolapse L4/L5 then later, a stretching of the musculus deltoidous, or right arm at the insertion of the tendon at the bone. It happened during an ice hockey game.
Now I have to lift up my mother and transfer her from bed-to-toilet-chair. The caregivers sometimes cannot do it. So it's my duty.
I went to gym for exercise on the muscles of the lower back, and further quadriceps femoris of the upper leg, by weight lifting. This improved fundamentally my performance.
If the back pain returns, I take diclofenac 50 mg once or twice and that helps. The pain of the delta muscle–tendon improved accidentally by taking colchicum 500 microgram once (its given for gout). Helped to ameliorate the neuropathic pain.