I have low back pain. My MRI, and bone scan were normal and I have either SI joint dysfunction or muscloskeltal injury or both. I was going to a physical therapist but I kept pulling muscles then finally tore something. I am trying to do therapy on my own since two physical therapists didn't work. Since I am weak from sitting too much since the tear I don't want to reinjure myself again if possilble. At this point I can walk 30 minutes (slowly) and 10 minutes in the afternoon. I am trying to do my stretches I learned from the physical therpist.. But I have stiffened up after not stretching for a couple of months. My question is general, how can I prevent reinjury? I am doing the pyriformis stretech, knee to chest, rock knees side to side, tighten stomach and kegal, and pelvic tilt. I can do these but am limited in the distance I can move. I am so stiff that I cannot reach to wash myself (vaginal area) without hurting and I can cross my injured leg while sitting in a chair but can't cross it well enough to put my pants on. Where should I go from here? I have seen my family practise ( unsure of diagnosis, goes with whatever other docs say) Orthopedic surgeon says dynamic not structural, pain doc says chronic myofascial, and two Physical therapists say SI joint dysfunction. I just want to get better, please advise where to go or what to read etc. Thanks,
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