Back issues worse from sitting all day

[greyinganddecaying]

I've not been very mobile since Christmas- I've been shielding so reluctant to go out, spending long hours sat at my computer for work etc.

I've now found that, now I'm trying to get back to normal by doing the school run etc, my back hurts a lot after only 5-10 minutes of walking. I have a history of back/disc issues, so am worried about this.

How can I build up strength & protect my back?

Move more during the day
Back tilts when sitting
Lying on your back life one leg then the other
Stretch your glutes by crossing one leg over the other and lifting the bottom leg

Gentle bridges

On all fours
Lift the opposite arm and leg at the same time
Planks
Side planks

These are what the physio gave me and they do make a difference

Thanks - I will try all of those. Unfortunately back tilts give me coccyx pain 🙄 but the others should be fine.

Try these stretches.

See a physio op, even if it is just the one visit. They will give you tailored exercises and make sure you do them properly. Until then, set your alarm to go off every 30 min throughout the day and get up for a minute every time. I have had to do this on physio's advice when my back was in bits. Its ridiculous during workday I know but did help.

Try a stand up desk for some of the day.