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Start working out. Strengthening your core will help you :)
I second this. I work out in the morning and go for a walk during my lunch break.
Rising Star
30 seconds of yoga stretches every morning immediately after waking up. Cobra pose followed by Child pose. Crazy how much 30 seconds can make a difference
I do, I usually do lower back stretches and walk or jog 30-60 mins per day to ease that pain
I’ve found good stretches on YouTube, but most of my lower back pain is associated with sitting posture. Standing desk helps, taking a standing break every 30 min (if possible)
Deep squatting for mobility helped my lower back over time
https://youtu.be/85zdyTp_9w8
1. spend a little extra on a better chair. It has done wonders for my back.
2. Stretch/Roll Out a few days a week. Depending on the day I will use a foam roller first thing in the morning or right before bed.
3. Get up and walk around periodically through out your day. Doesn’t have to be far or for long. I take my dog on super quick walks.
4. More of a general health tip - but if you aren’t working out frequently you’d be shocked how much soreness/pain goes away with even a 30m workout each day.
Wall exercises help a lot. The below I picked up from a PT and take 2 minutes, they do wonders for me but I usually get more neck pains.
1) stand back against a wall. Get your heels, as much of your entire back as possible, and head touching the wall. Then repeat tucking your chin (like trying to make a double chin).
Do this about 20 reps in a set, I usually get a good burn between my shoulder blades
2) same setup as 1 but arms by your side with back of hand touching the wall as well
Make snow angels with just your arms lifting wide and above your head.
Focus on maintaining contact against the wall with all the mentioned points of contact. Shoot for 20x3.
Last one I'll mention, because we all hunch over a keyboard... Grab both sides of a doorframe and superman your chest through the door holding on behind to the doorframe. Opens up and stretches your chest. Coupled with exercise 2 this is going to help you sit up straight
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I have, but the answer for me was keeping my abs in shape and keeping my hamstrings stretched out.
Rising Star
I work out regularly and have for a very long time. While my back is strong, I would occasionally have a piercing pain that would drop me to a knee in the spot. I went to a chiro and found my hips are misaligned, which pinched a nerve, and also led to a badly degenerated disk. After a few months of physical therapy, massage therapy, and adjustments, I feel much better. Not 100%, but better. I have some stretches I do as needed and still get monthly adjustments.
A great exercise I picked up this summer which has effectively stopped me from throwing my back out in sports are knee drops. Takes a little flexibility and it'll burn but 1000% worth it.
1) get into a yoga squat (feet however wide so you can have flat feet on the floor and fully seated in your squat)
2) lift out of it to a very low chair height
3) widen feet out beyond shoulder width and get your foot parallel to how you're facing (not angled)
4) drop a knee inwards down to the floor, pivot on the ball of your foot and let the heel come off the ground.
Alternate legs and try to stay in that low chair, back straight and tighten your abs.
You should look like a hockey goalie dropping their pad on the ice
Definitely get standing desk! I use it daily. Makes me feel so much better to not hunch!
This is a nice way to crack your back every day. Takes a little practice to balance on it but once you get the hang of it, it feels great. https://gochirp.com
Also, take care of your hip flexor as it gets shortened when you sit for a long time
Thanks everyone for the health tips!