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Been there!! My husband has flare ups too and a few things have been a great help like having a foam roller and using it 3-5 times a day. He also invested in a standing desk and an ergonomic standup desk chair (both from amazon) and he said it’s made a huge difference!
Stretching/movement wise, multiple walks a day has been a game changer too. It doesn’t have to be a long, crazy, strenuous workout, just getting movement in every 90mins Ish can be really supportive :) hope this helps!
Yoga!
Use a heating pad!
Rising Star
My personal trainer has lots of different exercises to strengthen my back and correct my posture. Highly recommend investing in some personal training sessions. But some of the best ones are weighted hip thrusts (with a barbell) and the Roman chair
I pulled my back a few weeks ago and was in major pain for about 2 weeks. Realized I was sitting in really bad positions and not using my standing desk enough. Once the pain went away I started doing 21 day fix lower body workout- lots of squats and core exercises- and I feel so much better.
Walk, stand up, stretch exercise!
I had this.
Doctor should be able to give you some stretches to do and as dumb as it seems they work magic.
I also now switch between standing desk and sitting throughout the day and that helps a lot too.
Strengthen your core!!! Planks!