Lower back pain and pelvic floor issues

[Mjolnir]

Hey everyone,

I recently started exercising but I notice that my lower back is an absolute weak point. I have to be very careful because it may start hurting or I do exercises the wrong way and use my back when I shouldn't or overcompensate with it. I want to fix this badly as I think it may also be a contributor to the pelvic floor issues I've had for many years now.

Whenever I search the internet it's inevitable to stumble upon the anterior pelvic tilt thing. From all of the physical therapists I've had none told me it was the case for me. I do however have very tight hamstrings and whenever I do the stretch called Downward Facing Dog and the hamstring exercise called Seated Leg Curl I do feel a burning sensation in my butt, this is a different sensation than you'd get when exercising certain muscles. 
Also whenever I do the stretch called Cat/Cow Stretch my back/pelvis start shaking whenever I get in Cat part of the stretch (so basically whenever the pelvis is posteriorly tilted). Doing this exercise feels comforting for my back whenever I hold it a bit in that position.

Also, I'd like to add that I've been sitting behind a desk for a very big part of my life, both hobby and study. I had/have the worst posture doing so and the pelvic floor issues started when I was sitting behind a desk 40h per week during study internship and went home to do exactly the same. My lower back has been a weak point for as long as I can remember.

I'm not sure what the best approach is as I really want to solve this pelvic floor issue and also like to improve how I can perform in the gym. This back thing is holding my back with many exercises and somewhat in life as well I guess. But idk how I should go about this, focus on the back specifically, is it the hamstrings is it something else.

Hopefully someone can help! Have a good day and thanks!

[Thought Art]

Dr. Yang Merdian Qigong

Super easy to follow along flow exercises I found helped my lower back and my clients really enjoy.

 

Edited February 22, 2022 by Thought Art

[puporing]

Was there some kind of trauma to the body or a repetitive strain?

I had a couple of low-speed rear-end accidents before and slowly then developed back/neck pain. I couldn't get rid of it on my own, in the end, I worked with a chiropractor who did some re-alignments on me and after about 6 sessions I was pain-free. Maybe worth checking that out as an option. They usually also recommend some exercises/stretching based on your condition.

Edited February 22, 2022 by puporing

[Ry4n]

Go to a physio and check to see that you don't have any form of sciatica or even scoliosis.

Sounds like sciatica to me

[Mjolnir]

Hey I went to the physical therapist who told me the issue was my abdominal muscles, or lack thereof so to say. I got some very low-level exercises to to work with. Apparently I lock up my lower back as a form of stability, which is definitely noticeable with the easiest of ab-exercises. So I now have to work on some exercises to build up the strength so my abs can eventually take over the stability when necessary.

@Thought Art Thank you for the suggestion. What is qigong? I have never heard of it. I'll google around to see some of the exercises. I'm hesitant to buy new books as the unread stack keeps growing

@puporing Nope no trauma or repetitive strain as far as I remember. Although I've had minor issues althroughout my life.

@Ry4n Hey thanks for your suggestions. Physio said no specific problems other than that the lower back takes the hit for all the stability that is necessary. Ab muscles are very, very weak and thus I have to exercise those.