I get lower back pain and my legs feel like I've walked a marathon

5 minute warm-up routine
Alternating Knee Hugs: 30 seconds

Stand with feet hip-width apart and pull one knee into chest. Keep shoulders back and core tight. Repeat, alternating sides. After a few repetitions on each side, repeat the motion but come onto the ball of the standing leg.

Alternating Hamstring Stretch: 30 seconds

Stand with feet hip-width apart. Extend one leg straight in front, foot flexed and heel resting on the floor. Bend down to stretch hamstrings while sweeping arms down by outstretched foot and up over head. Repeat alternating sides. (You can do these in place, or while walking, if you have enough room.)

Walk-Out Planks: 45 seconds

Stand with feet hip-width apart. Bend down to put palms on the floor, and walk hands forward until reaching a high plank position. Then walk hands back towards feet and return to standing. Repeat.

Inner Thigh Stretch: 30 seconds

Stand with feet slightly wider than hip-width apart. Bend the right knee, shift weight to the right, and place hands on right knee to stretch inner thigh muscles in left leg. Switch sides; repeat.

Butt Kicks: 30 seconds

High Knees: 30 seconds

Before a workout, it's good to eat simple carbohydrates, because they are digested fast and provide quick energy. Examples include: A granola bar, a piece of fruit, oatmeal, Greek yogurt (this contains carbs and protein), dried fruit, crackers, a rice cake, and a piece of toast.

To make the most of your workout, consume a meal, either whole-food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis.

As I'm in a wheelchair ♿ now it really doesn't apply. But can I ask those whom are in a wheelchair, if their feet fall outwards ie the sole of my feet fall over so the feet are sitting with all the weight is all on my wee toe and up that side?

When your gait changes pain is inevitable. I try to plan my day so that I have time to rest after walking/exercising. I.e. grocery shopping is an activity unto itself, I plan my errands so grocery shopping is the last thing I do because I know that I will be wiped out and in pain after. I come home and do what my body says to do.

I manage my pain with medical marijuana. I canned all day with my sister, and she was fine with the fact that one of us was a little ripped the entire time but I got all my pickles done for the year and worked for more than 5 hours (with many mini breaks).

I also plan things for when my pain is low. Knowing your pain patterns helps. Notice what makes it worse - lack of sleep/low energy, change in eating habits, amount of activity the prior day, coping tools (stretching, medications, icing, weighted blanket). Weighted blankets are very helpful in reducing leg spasms.

I find that when I'm walking or exercising that the pain is obsolete. I just started boxing and it feels wonderful. My boxing coach is a pro and corrects my body mechanics so I don't hurt myself.

Pain is pain and it can be managed. I play games, write or paint when my pain is high, when it is low I am active. It makes no difference where my pain is when I go to the gym because it subsides when I start working out.

I have been living with leg and buttock pain for the past few months. It has been there all of the time. However, just yesterday it eased off! I am so excited!