Hi there. I have stuggled with a lower back injury for some time. It just happened and was related to working out. Here is what I found:
chiropractor helped me. But it kept recurring.
I took down my step height. I never use two risers on each side anymore and my heart rate stays just as high.
I limit my kickboxing now. I found that did adversely affect my back. Not sure why; and I still kickbox; but only about once every two weeks. I love Cathe's KPC and Kick Max but they are longer and my back does tweak when I do those.
I can't do the ball roll outs for abs. I can completely feel that in my low back. No matter what I do, I will not do those. I can do planks and jack knifes though....I also limit the supermans and any other lower back exercises. I do do them; but I am super careful
however, the only thing that really helped my back get better was a lot of rest. I took a whole month off, then worked out a week, took a week off, and then got back in it. My back has been great and I can do any type of cardio now. Some like kickbox has to be limited; but otherwise I am doing very well and it feels great! (I always work out a month now and then rest a week. I have too for my back and knees and I don't lose a thing fitness wise.) Hope this helps! Take time off if you need too right now; it is really important to heal. Do gentle stretching and possibly walk if you can. But your back may need it.
Becky!