- need to start preventing it - "5 minutes of walking will undo one hour of sitting" ## Tasks - make Claude speak like a physiotherapist and ask for a routine i can do ## Habits ### Daily - actually get up and walk during smart watch reminders - stretch daily - every time you feel it, do stretches - walk daily - walk in the evening can alleviate it - keep back rested during sleep ### Workout - workout core muscles to take weight off lower back - dont consistently lift heavy - stretch hip flexors - I have chronic back pain. What really helps me is making sure you stretch your hip flexors. Due to the position you’re in when you sit your hip flexors will get really tight which will cause strain on your lower back. The best way I’ve found to combat this is to **get a lacrosse ball and put it on the floor. You’ll position yourself above the ball and put your hip flexor on it. Pretty much just lay on the ball for a few minutes. You can roll around on it in the small area where your hip flexor is and find really tight spots. This will help relieve the pressure.** - Hip flexor stretches. Most likely due to the shortened position of the hip flexors while you are sitting they are shorter/tighter than they should be and this puts pressure on your lower back when you stand. - yoga with adriene