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See a specialist for sure as lower back injuries can be serious. I have an old injury that I've been nursing ever since a motorcycle accident - nursing to avoid having to fuse a few vertebrae together.
But that being said, I've found 2 things that have worked very well for me.
Elliptical trainer - X-country ski type motion helps loosen my back via the rearward extension.
Pool work - Combination of water aerobics / resistance training (PM me if you want more details) and swimming. Do I feel like a dork jazzercising with all of the oldies in the pool? Sure but it has definitely strengthened my lower back and added flexibility in the process.
I've intentionally stayed away from things that would stress it like crunches with weights for example. Instead I have to work these types of areas with more repetitions but lower impact.
Lastly try to get in to see Dr. Street (spelling?) at the Vancouver Back & Spine Clinic. He should be able to do an assessment on your x-rays and recommend some options.
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