I've had pretty much that exact same pain on and off for about 3 years. Once you've done your back in it is EXTREMELY hard to get it back to how it was before.
I saw a chiropractor a lot this summer. Basically, you should see one. Every instance is different but you need to gently exercise the muscles and also get the spine moving properly.
You can get that sudden pinching pain because your vertebrae aren't flexing properly, and then the muscles overcompensate, and it hurts. (It's more complicated than this, but this is basically the idea)
Things I've found particularly help:
- squats WITHOUT weights, and back braced/arched. (really suck in your lower back and only squat down as far as that position allows you to. should really feel those muscles working, but NOT hurting. if they do, you've gone too far.
- Properly warm up before working out, skiing, everything. I like to run. you can do whatever.
- The more time I have to spend sitting down, the worse my back is.
- Work on flexibility in your legs, so the back doesn't have to do so much work
N.B. Any exercises you do, you must do with PERFECT form otherwise you'll be making it worse. Even stuff that's not for your back. (like just picking stuff up).
But DO see a chiro. I'm just a noob with a bad back!
