Who knows this feeling? What's the first thing cops complain about regarding aches and pain? If you said their back, then you are correct my friend. Lugging around a 20lb + belt all the time while getting in and out of a patrol car really takes its toll on you. But how can you help battle this? (First, consult with your doctor). Then, build a strong a*s back, that's how! Simple, no?. More and more officers suffer from back injuries because we carry way too much gear around our waists. We sit in our patrol car for extended periods of time and our belts press against our lower back the entire time. They say it's best to distribute the weight around your belt evenly, but sometimes in doing that, it's just not practical.
Next, try getting out of your car more often on those slow days. Walk around and stretch. Most of our patrol car seats don't come with lower back support in mind.
Back pain absolutely sucks. I always have slight aches in my back, but it's manageable. It has only went out on me twice in my lifetime. But for some of you, this pain can make it impossible to complete the demands of the job effectively, and can sometimes force officers into early retirement. Work on ways of strengthening your back now and limit the damaging effects that this line of work does to it.
Rack deadlifts are a tremendous exercise to strengthen your back. Also, do a lot of core work which is huge in building a strong back. Planks are something you can do anywhere at anytime and they provide huge benefits in developing a stronger core. Stronger core = stronger back. I also take a couple supplements and vitamins to help with common aches and to help with inflammation. Be smart, train smart, and live smart. We don't just train for the now, we train for the after.