I had some major lower back and leg issues in 2015 that lasted at least a year. After doing some physical therapy, I was much better off, enough so that I could play Ultimate competitively again.
On Father's Day weekend 2020, I tweaked my back again. This was a true Father's Day weekend. My wife was working so I watched the kids the whole weekend. I was fairly deconditioned due to skipping the gym to try to avoid getting the then-novel Covid-19. Biking was sketchy for my back since the initial injury, but that weekend I took the kids around town in a bike trailer. The weight of the kids and their stuff, combined with the fact that I was minimally exercising at the time, was too much for my back to handle. I felt it tighten up, and then kept pushing. By the time we made it home, I knew I was in trouble.
Stress may play a role in pain (see On Pain and Hope), and 2020 was a stressful time for me personally (two young children, helping run a startup that just had its sales pipeline dry up and a cofounder leave), and the world (U.S. election, pandemic, etc.)
My back wasn't quite as bad off as the first time, but with the pain that I had, most days I was hardly getting out of the house. By December of that year, after starting to see the physical therapist again, I was feeling marginally better, and I decided to get a step tracker to try to walk more consistently to avoid future injury.
Now that I've kept it up for several years and feeling better than ever, I wanted to write up some thoughts and tips. If you're looking to do something like this, I hope that this article gets you off to a good start.