I am still stunned , i have tried everything else except surgery ( which by the way some doctors said i needed ). I have been doing strenght training my whole life but this routine is the only one that helped. One arm rows with 66 pounds for 6 sets each arm. Pull ups with 52 pounds between my legs 4 sets ( i filled a bag with bricks and weighed it ) Chin ups with 52 pounds between my legs for 4 sets. Standing curls with 66 pounds for 6 sets. Dips with 66 pounds for 8 sets. Plus i do lateral raises but i don't think that had anything to do with it because it didn't have anything to do with my lower back muscles. That's it. You can split this workout into two separate days.