Exercises

Try to avoid sitting for periods of 20 min as best as possible until the pain settles.  Walk for a few minutes or do some standing back pains for relief.

Cardio 20 min a day walking or upright bike. 

Press- ups. 2 sets of 10.  3-5 times per day.  AND 2 x 10.  Pre and post workouts.  

Side planks 1 x 10 1x/day. https://www.youtube.com/watch?v=O7-V1O4bIpA

BirdDogs 1 x 10 1 x day. https://youtu.be/wiFNA3sqjCA

Nerve Glides in sitting. gentle.  Intensity 2-3/10.    1 x 10. https://www.youtube.com/watch?v=SyV8Ge7hHSk

Any questions let me know.