One consistent trend I've noticed is that I has stiffness and tightness first thing in the morning. As the day progresses and I'm just working from my desk, the pain dissipates. I recently purchased a 'moist' back warmer and try to apply this 30 minutes before I go to sleep and 15 minutes before I get out of bed, to see if this will improve.
Still swimming and cycling, but not running much - as there is post pain back from this. In terms of swimming, I've stopped working on my butterfly and breaststroke in an attempt to see if this is the reason for my back pain.
I think a lot of my back pain can be attributed to an active lifestyle around the house - cleaning, playing with kids etc.
I think the Wallis system is a long term fix for me - having that support and 'gap' between L4 and L5 will ensure the rate of demise of my back is slowed, but it's not a short term fix.
I continue to find my physical therapy exercises are an amazing way to relive the pain and try to do this daily to improve core abdominal strength.
Below are the MRI and X-Ray images: