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For me, I found two causes: sitting too long with feet off the ground (either against wall or sitting cross-legged), and glute tightness. The glute tightness is strange because it feels like back pain, but really it's muscle tightness that goes away with foam rolling or dry-needling.

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How did you figure out these are the culprits?

I went to a pt and they helped me figure it out. Basically they asked me how I sit, then told me to try sitting with feet on the ground. Surprisingly it helps for me.

Also I'll add that I noticed on my own that squats made my glutes very tight, inducing the back pain (I was doing heavier weights then, approaching 225lbs), so need to roll them after and not do too heavy weight these days.

Btw I also want to add that I went to a chiro first, before realizing they were kinda scamming me out of $ and that chiropractics has no scientific basis.

It's kinda funny how they operated. This clinic made me watch a short video which praises chiropractics, they gave me an evaluation, then recommended a "treatment plan" over like 1-2 months, coming in 2-3 times a week. It's quite expensive at around a $30 copay.

Not sure you care about this info, but just me ranting a bit :)

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