@sunny65 Hi, just want to offer what helped me greatly with 45 years of low back and hip intermittent pain. It was low back researcher Stuart McGill and his writings and in particular his book The Back Mechanic that gave me the first real change after 45 years of trying things. It took 2-3 days to feel a difference. His recommended movements and exercises are applied individually and have to be adapted to your unique situation but his discussion of pain and how and why to avoid pain triggers can be used by anyone. Best of luck to you!