Eleven years ago, I was in a horrific car accident and messed my back up. The ortho said it wasn't debilitating - I just had the spine of a 50 yo in the body of a 30 yo. He said I could try to work my back out so the muscles could provide the support my spine couldn't.

I've been on and off with being consistent with that over the years and was dealing with lots of back pain. Having a desk job doesn't help.

But when COVID hit, I dedicated myself to Olympic weightlifting and pilates by paying (quite a lot) to have coaches and trainers. Since then I've had zero back pain. I recently quit both to get into long distance running because I was getting to be pre-diabetic, despite eating decently well and doing the aforementioned exercise. (Probably genetic - my dad's mom and my mom's dad were both diabetic.)

After all that - my one anecdata point is that pilates is the absolute best and most sustainable for life. My increased flexibility and core strength have totally changed my life. I couldn't even tie my shoelaces before but now I can squat almost to the ground to pick up my son. I'd put running second because I genuinely think the human body is designed to run and your body will figure itself out once you get into running shape. I love Olympic but you'd really need a good coach and be committed to do it well and not injure yourself.

All the above took me years of consistency and commitment, but now I'm on pace for a 3:10-3:15 marathon next month and I'm in the best shape of my life with zero back pain. I think losing a ton of weight from running has also lifted the stress from my back.

That's my experience, fwiw. Good luck man, hope whatever you end up doing will improve yourself.