21M with mild one-sided lower back pain after repetitive work

Hi everyone,

I'm 21M and physically active. I'm hoping to hear from people who have experienced something similar and can share what happened in their own case.

About 3+ months ago, I developed a very mild but persistent irritation/pain on only the left side of my lower back/upper-hip/posterior-hip area.

It started after around 2 hours of repetitive, asymmetrical farm work using a heavy hoe. I was repeatedly picking up wet soil from my front-right side and pushing/leveling it toward my back-left side.

During the work, I noticed mild pain developing in this same general area.

I stopped working out for about a week afterward. The stronger pain settled, but a very mild residual irritation remained and has continued since then.

CURRENT PATTERN:

• Usually around 0.2–0.5/10
• Walking: normal
• Sitting: normal
• Forward bending: normal
• Side bending: normal
• Rotation: normal
• Backward bending: occasionally slightly more noticeable, but not consistently
• No pain travelling down the leg
• No numbness
• No tingling
• No weakness

The exact structure is difficult for me to identify. It is somewhere around the left lower-back/posterior-hip area, but I don't know what structure is responsible.

Pressing around the area produces very mild pressure-like discomfort.

Normal daily activities generally don't aggravate it. However, lifting something heavy (around 40–50 kg) makes the irritation noticeable again, and sometimes the discomfort seems to extend slightly upward.

Before this started, I regularly did pushups, dumbbell rows, shoulder presses, planks, squats, curls, etc.

Since this began, I've avoided exercises that significantly load or require stabilization from my lower back for around 1.5 months, but the mild irritation has remained.

WHAT I'M TRYING TO LEARN:

I'm not asking anyone here to diagnose me.

I'd really like to hear from people who have had a similar experience:

• Did you have a very mild but persistent one-sided pain?
• What was the initial cause in your case?
• How did you eventually find out what was causing it, if you ever did?
• Did you see a doctor, physiotherapist, osteopath, or other professional?
• Were any physical examinations or imaging actually useful?
• What treatment or change made the biggest difference?
• Was there anything you tried that didn't help?
• How long did it take before you felt completely normal?
• Were you eventually able to return to normal exercise, sports, or heavy lifting?

Even if your case initially seemed similar but eventually turned out to be something completely different, I'd still really appreciate hearing about it.

I'm mainly looking for real experiences and recovery stories so I can better understand how other people handled persistent but mild back pain.