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Whenever I feel my back becoming weak, I hit the asphalt (or treadmill if you prefer). I start seeing improvement in 2-3 days.
Try it. You won't regret it.
Get a height-adjustable table, work half the day standing.
Take frequent breaks, like in every 45 mins, stretch, take a walk and get back to work.
buy a chair with back support that is best suited for your height and posture. I simply put a small pillow behind my back to keep it straight.
grow a backbone. JK.
Get well soon.
There are special ergonomic chairs or cushion attachments for office chairs that help with the back.
Walking around during the day helps release the tension from the spine.
And yoga stretches, of course.
1. Do this back exercise 10-15 times a day: Lie down flat. Life right leg. Fold close to your stomach. Unfold and lie down. repeat with left leg. Photo below.
2. Sleep on hard mattresses. Never sleep on soft mattresses.
(ii) Please get proper back support for your chair and a good chair to go with.
(iii) Please stay hydrated.
(iv) Each time I went to a doctor or a physio I was reminded that sitting puts 20x times more pressure on the spine. Please stand/walk after every 20-30 mins for 2-5 mins (I have a reminder set to remind me to walk).
(v) Try alternate heat and cold with heating/ice packs/patches- heat helps the muscles relax and cold reduces inflammation.