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    Word of warning: chiropractic is a pseudoscientific practice. What you want is a physiotherapist.

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      Two words: Foam. Roller.

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        Do you just roll out your lower back? Sides or hips maybe?

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          I go very gently over my “upper” lower back, if its very bad pain then you need to focus on other areas. IT bands on the side of the thighs, upper back tension, and your ass are other areas to focus on!

          Foam Roller always hurts like a bitch when you start using it, but its a god send and once you get into it daily its easy and feels really good.

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            Oh, I always avoided them because they hurt… I guess I’ll try

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              It does hurt like a bitch at first, but once you get through the pain its damned amazing! I dont even need to do it daily, or even weekly anymore, a few times a month is all I need now.

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          But how?

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            This is pretty close to what my physical therapist taught me: https://www.youtube.com/watch?v=MnWWDAsEfXk

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              There’s actually tons of videos on YouTube on how to use foam rollers and other devices for stretching and helping sore muscles. Make sure to check the source - you don’t want some random giving you advice.

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                There’s actually tons of videos on YouTube…

                Make sure to check the source - you don’t want some random giving you advice.

                I find that to be a tricky proposition. How do you know which one is good?

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                  My physiotherapists recommends the PreHab Guys for physical therapy ideas.

                  I actually site on a gym ball when I’m not at my standing desk - and I’ve found that has been good for prevent back pain from sitting too long.

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                  Make sure to check the source - you don’t want some random giving you advice.

                  I almost feel that’s what I’d be doing by following your 2 word advice…

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                    Haha! Well, there’s definitely a range of quality in YouTube. I guess it’s fairly hard to measure if you aren’t used to dealing with fitness types. My general rule of thumb is this: if the person in the video tells you to be gentle with your body, seems to represent a bigger brand than just themselves (say, a gym), and doesn’t try to sell you a particular brand of supplement, they are probably OKish.

                    If they are pushing supplements, promising you can do 100 pull-ups if you just workout 10 minutes a day or pretend that their six pack is unrelated to their diet, then you want to stay away.

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              I know this isn’t for everyone - in general the activity itself used to get a really bad rap and is pretty pricey - but since I accidentally started CrossFit about two years ago, all sitting related pain (and even most RSI-related pain) has disappeared. I couldn’t recommend some form of weightlifting + short HIIT cardio enough.

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                I’m curious to learn how one accidentally gets into fitness.

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                  Haha, sure, short story time: we got accepted to be part of the the NYC Summer 2017 cohort at Techstars. My co-founders and me rented a place in Brooklyn. After a couple of weeks of 12+ hours in the co-working space, eating poorly and waking up in the middle of the night thinking about my Kanban board, I decided that I needed to find something that’d get me tired enough that I’d just sleep.

                  The closest gym to the apartment turned out to be a CrossFit gym with a great summer promo. One of my best friends had started CrossFit a year prior and was very happy with it, so I decided to give it a go. If I hated it I’d just use the gym as a free-weight facility. The very first ‘on-ramp’ class (which is designed to be a very light version of it) I almost died. I walked home in a daze, laid on a couch to catch my breath and passed out for an hour. I realized how badly out of shape I was.

                  So, I stuck with it. One of the things that surprised me is just how friendly people were. Everyone was helping everyone else: giving tips on form, recommending scaled versions of exercises (“don’t try this yet, do this other thing to build strength instead”), cheering if you were the last one, and general camaraderie. The ‘beasts’ weren’t trying to compete with the newbies, but rather everyone was on their own lane and high-fived everyone else after the workout. The feeling of ‘going through this shit together’ definitely helps build a sense of community that’ll keep you coming back.

                  I was worried I’d drop it once we came back to the Bay Area. Agonized a bit with finding the ‘perfect box’ (gyms in NYC are pretty high end) and struggled with sticker shock (going from a $50 a month promo to ~$200 was painful), but once I settled on a box and went back to it, I couldn’t be happier.

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                    Nice, that sounds great. I fit into the “skinny-fat” category due to a fast metabolism and a sedentary lifestyle. I am relocating to the Bay Area in a few months and am thinking about bulking and cutting once I get there. I lurk in /r/brogress and other places so I’ve bookmarked a bunch of resources.

                    Thanks for sharing!

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                  I do studio pilates and find the same. Maybe it’s just getting things moving. My personal theory is you need all the muscles working to hold everything together, particularly all the little muscles. Hours of sitting or not moving means the little muscles atrophy and things rub against each other that shouldn’t which causes pain. There’s also theories about the fascia needing release, but who knows. I think the main thing is you need some sort of regular exercise to keep things working.

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                    I highly recommend regular calisthenics practice in general. Convict Conditioning is a good book. I’ve written about my thoughts here.

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                      Glad to hear I’m not the only one. I couldn’t tell if the reason I don’t experience sitting-related pain is because my age or if it’s because my back takes enough of a beating already, but your comment makes me think the latter.

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                      I used to suffer from intense shoulder pain after an hour or two programming. Eventually, I realized I experienced it when working on a laptop, and not when at my desktop at home. That led me to realize it was mostly posture. I simply cannot work for long when hunched over a laptop, staring down at a screen that is angled up at me. My desktop’s screens sit nicely at eye-height even when I am sitting fully upright with good posture.

                      Buying a very thin book-stand that I could carry with me in my laptop bag was a cheap, hugely effective tool. It does require toting around a separate keyboard as well (because the laptop is now stretched vertically and unavailable for typing), so I invested in one of those as well.

                      Targeted workouts have helped too, but simply having a screen level that allowed proper posture made the biggest difference.

                      Everyone is different, and it is probably something to do with how I hold my hands, or the shape of my arms, or who-knows-what, which causes the shoulder pain that others (I assume) do not have when using a laptop for a long time. If you do have should pain, though, try being mindful of your posture and how screen height influences it.

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                        Years ago I had some very intense lower back pain, and was convinced that it was the chair that I sat in for most of the day that was the problem.

                        After browsing forums, blog posts, and perusing review sites to determine the best possible chair that I could purchase, someone mentioned in passing that my back might just be weak. Considering that my daily exercise regimen at the time was basically walking to and from the bus stop, it dawned on me that they could very well have a point. Moreover, a month-to-month gym membership for a few months was far less than what I was about to spend on an Aeron, so I figured it was worth a shot.

                        Turns out, my back was weak. After a few weeks of strength training with a focus on back exercises, the sharp pain I felt while sitting for too long subsided, and then a few months later it disappeared completely. I’m now 8 years-ish into regular strength training, and I can (but don’t regularly) sit on a barstool for 8+ hours without any pain at all if I wanted to.

                        The article posted has a small section on “Strength Building”, but it should, IMO, be more prominent. Try as hard as you might, you can’t buy yourself a stronger/better back and wrists.