From age 21 (when I started my first 9-5 tech job), I started to get really bad back pain (specifically lower-back pain). I since then got rid of it. How did I do it? My story:
1. Stop sitting
This is the big thing. Don’t sit. Better to lie on your back (on the hard floor), or to stand or better yet … to walk.
Also another pro tip:
If your job allows, use an iPad or iPhone to work while standing and walk around a lot.
Standing desks are good. Treadmill desks seem effective too. But best — just never sit. Better to squat.
2. Ass to grass squats, and sumo deadlifts
Sumo style deadlift is more efficient from a mechanical perspective. I’ve never used a belt, or straps and never will. Just mixed grip and some chalk whenever I deadlift more than 430 pounds.
When doing squats, go “aaa to grassâ€â€” Uber low to the ground. Asian squat style.
3. Yoga styled warmups and exercises are good.
Pigeon pose is epic.
I don’t do these tedious and boring hour-long yoga things. I just do it for like 30 seconds, and I move on.