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XLR8yourDay t1_jee6dtm wrote

Not a doctor, just had sciatica ...

Yoga / stretching, daily

Hot showers

don't sit all day ... standing desk

walking

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NotPortlyPenguin t1_jeecit7 wrote

This. I do yoga stretches almost daily and it helps, along with better posture and more standing during my work day.

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spydersens t1_jeeiiqg wrote

Exercise and musculation are more important than stretching. It has been proven time after time that the best is to build up your core. Avoiding prolonged static postures also helps to not lock up various muscles and articulations. So many ways to find relief, like alternating cold and medium-heat and relaxation. Lowering your overall stress levels also contributes to your greater well being in cases where people are dealing with chronic pain.

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timmyboyoyo t1_jeevogf wrote

What kind exercise? What is musculation?

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spydersens t1_jefaxui wrote

Lower back pain is really vague. So , whatever exercise a kinesiologist or physical therapist advises for you particular situation. Mainly, core exercises, activating the pelvic floor, walking, swimming and activities like practicing Chi-gong, Taichi, pilates and Yoga are known to provide good support. But there are many good options out there.

mb with the term musculation, it's french for bodybuilding... so calisthenics or weights. Basically progressively including load bearing exercises to increase muscle strength in a controlled environment, which allows you to endure static postures longer without your muscles overreacting.

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LOUDATA t1_jegqkgs wrote

I’d add focusing on your core strength. Yoga has it covered but in case you’re not into yoga other core focused exercises are really helpful for me. Like Pilates.

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rezerster t1_jee7eij wrote

Strengthen your core muscles and they will support your back better

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All_togHeather t1_jee8jhi wrote

How old is your mattress? That could be an issue.

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Jaded-Moose983 t1_jeeweb4 wrote

This is important. A worn out or unsupportive mattress does a lot of harm.

I have a torn quad that screws with my back. A TENS unit gives me relief when I need it

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skinemuprawhide t1_jeg58k2 wrote

I can't overstate how important this is. I had two slipped discs and was sleeping on an old, old bed. Months of excruciating pain while trying to sleep. Bought a new bed, immediately got a full night's sleep with minimal pain. Changed my entire life. I nearly cried with relief. My discs started improving drastically after that. It's well worth the money.

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apeprom123 OP t1_jegjjlw wrote

Wow didn’t even consider that my bed could be causing this, my mattress is pretty old, it’s creeping up on 10 years

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my-life-for_aiur t1_jegssam wrote

I recommend going online and getting a mattress with a free trial period.

I went through 4 mattresses until I found the one that worked for me.

The only downside is that it costs like $90 for them to ship out another one and they pick up the current one.

However it's worth it instead of buying a bed you can't take back and continuing with the same issue.

Been there, done that.

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Fit_Aardvark_8811 t1_jee8y68 wrote

Stretch your hamstrings. I'm also a fan of squats and deadlifts. I've read it's a bad idea because you can hurt yourself going heavy. Like no shit, if your back is sore you aren't loading up the bar and going for it! Light weights and full range of motion.

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AKBrewer t1_jee8oq5 wrote

My PT recommended hip raises/gluten bridges. Along with good core strengthening exercises. I alternate between plank and crunches. If I don't do that for a couple weeks my sciatica comes back with a vengeance

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badukikis t1_jeeabba wrote

Strengthening the core much be done what you don’t have acute pain. Some version of stretching can be done while in pain. PT did much more for me than doctors but a well placed steroid shot can definitely help

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spydersens t1_jeeiyzy wrote

Agreed that you can work through mild pain, although it's best not to when in severe pain. You start with light mobilisation exercises without stretching and gradually move onto increasing your range of motion and bulking up through light stretching and increasing load.

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Gonrag23 t1_jeehfw1 wrote

Seal stretch. There’s PT method called the McKenzie method I was taught when I had lower back pain. More or less the idea is that we lean forward a lot every day, but rarely lean back. Here’s a video that seems to demonstrate the stretch

https://m.youtube.com/watch?v=k_rbNlMUP5E

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keepthetips t1_jee5xzr wrote

Hello and welcome to r/LifeProTips!

Please help us decide if this post is a good fit for the subreddit by up or downvoting this comment.

If you think that this is great advice to improve your life, please upvote. If you think this doesn't help you in any way, please downvote. If you don't care, leave it for the others to decide.

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SirCarboy t1_jee7cgh wrote

Don't overdo the stretching or massage.

Squats and deadlifts but start very very light and increase the weight slowly with a major focus on form.

Edit: beginner? Get a coach and lots of guidance

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sl0wrx t1_jee8lkz wrote

This could end badly. If this is someone who doesn’t lift and isn’t in a routine already, they’re not going to start squatting and deadlifting lol

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spydersens t1_jeej71u wrote

I also feel that this simple jump into load bearing exercises really skips many essential steps like mobilisation, not working through severe pain, etc.

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Professional-Cap420 t1_jegw75r wrote

If you are experiencing chronic pain from day to day stuff, you should really be working on routines that stabilize the affected muscle groups before jumping into weight training. That's just asking for an injury.

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PhraeaXes t1_jee8egf wrote

Walk as much as you can, stay on your feet all day if possible. Lastly, I read recently that snooker is a great way to gently exercise your back

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Electronic-Donkey t1_jeeb0du wrote

A heating pad at bedtime relieves some of my pain, but stretching and alternating between sitting and standing during the day helps as well. I usually go monthly to both massage therapy and a chiropractor.

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JmsGrrDsNtUndrstnd t1_jeeb4kf wrote

The biggest thing is stretching your hamstrings. Other than that, what worked for me was rolling a lacrosse ball wedged between my back and the wall. After like 4 days of doing this for about ten minutes, no more pain. Every once in awhile I'll aggravate it again, and start the process over. I'm general, lift with your legs, try not to bend over at the waist when lifting things.

Source: I'm a dad with a fucked up back

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tubbis9001 t1_jeenzqj wrote

Do squats every day. My back muscles were atrophied and could barely hold itself up, causing my months long battle with lower back pain. Now I do 12 squats a day to keep the pain away. I consider it "daily medication."

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TheFishBanjo t1_jeezccn wrote

Check what's happening with your feet. If your arches let your feet pronate inward, it starts a chain reaction all the way up your body. I benefited from those dr scholl orthotics.

As far as relief, my wife taught me the following yoga trick. Bend over and grab your shins. Bend one knee and lift that heel (all the weight will shift to the other leg). Then, do the other side. Alternate a few times. Then stand up.

When you do that, your pelvic bone is tilting left, then right, then left, etc. Somehow that helps that lower back area reset or allows the cartilidge to reposition.

Good luck

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betsie99 t1_jee86a1 wrote

Look up a periformes stretch. Basically you sit in a chair out one ankle over your knee and do that for around 30 seconds it will help with lbp coming from what my PT told me since I have constant hip pain

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JollyHamster8991 t1_jeeb4ca wrote

Look up stretches and excersies as well as make sure you're walking.

However if the pain persists go see a doctor

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bystander1981 t1_jeecjzk wrote

Bob and Brad on youtube -- all sorts of advice -- very helpful just FF past all the buildup

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marshall262 t1_jeecq0b wrote

Lot of advice here on the physical side of things but do give some weight to your emotional/mental state as well. A lot of people who let stress and negative emotions go unchecked can have them manifest themselves into very real back pain.

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Fantastic-Bluejay160 t1_jeecyst wrote

Just my 2 cents, but I had some kind of sciatica/lower back pain for 4 years, and the pain went away after I started doing reverse hyper-extension and pull ups (overhand grip).

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dusky_shrew t1_jeed2n9 wrote

Your hamstrings are tight. Not sure what you do for a living, but try to sit less and stretch more. Many good options already listed. Yoga is great, but for me pilates really taught me how to properly engage my core as I move through the world. G'luck!!

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LastLite t1_jeedxh6 wrote

Sleeping position/mattress, mobility/exercise, diet and mental health. I bring diet up as it was a contributing factor to my pain, once I cut sugar and bad carbs I realized a lot of my pain was inflammatory. As someone else said mental anguish can manifest as very real pain…

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Russke410 t1_jeee8vo wrote

Stretching my hip flexor muscles has greatly improved my quality of life. If you sit or stand alot these will help for sure.

Diaphragmatic breathing has also made a difference, but much less dramatic than the Hip Flexor stretch for my back, but immediate improvement in respiratory function.

I have also experienced relief in low to mid back pain by incorporating standing decompression into my daily routine. For this I have built a stand that allows me to support my bodyweight with my elbows this allows me to suspend by my elbows and gently work range of motion to loosen lower back as well as hip and pelvis joints.

Source: double herniation lumbar/sacrum. 20 year injury. Not a doctor or physical therapist, but i have had alot of interaction with them as well as Chiropractic therapy.

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Dangercakes13 t1_jeejb84 wrote

When you're doing intensive physical work and start to feel it build; know when to stop and step away. You might be delaying completion of your task a bit a little, but if you toss out your back or have a nerve pinch and take a fall, you're useless for a lot longer than taking a break. I pushed it on a long trip with lots of heavy baggage and equipment, and suddenly my left side started failing me and I thought I was having a stroke and I fell hard on tile. I was trying to catch a flight so I had little choice, but before that I ignored all the little pains and misused my chances to sit down and heal a little so I could sightsee. Same feeling started building a couple weeks later when I was doing some landscaping and I was still pushing it, and my leg almost gave out for a second and I nearly took a fall on concrete. So I walked away and laid down. And I felt no shame in that.

For non-physical work: take an Aleve when you feel it coming on (not too often to avoid dependence or building a tolerance) to get in front of it before it compounds.

For all the lifestyle exercise tips mentioned here, I'd add to make sure you get enough fiber. It's surprising how much intestinal distress can worsen existing back pain.

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LeZoder t1_jeekzrb wrote

Look into Radio Frequency Ablation. See if your facet joints are affected. I got injured in 2009, L2-L5 bilateral. Gained over 100 pounds and was absolutely an inch away from giving up until I had my First Radio Frequency Ablation and turned it all around.

It's not perfect and it needs repeated, but the alternative is not an option. It's done outpatient at the hospital, noninvasive.

I lost all the weight I gained and a little bit more, and I've kept it off for 7 years. I was able to complete a physical transition because of the weight loss as a direct result of the RFAs. It changed my life.

Put off surgery as long as you absolutely can because you are never as strong afterward.

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MYOB3 t1_jeel4jn wrote

Go get it checked out by a spine specialist! If it persists, GO BACK! My back pain wound up being a SEVERELY HERNIATED DISC, which was impinging on my spinal cord! That pain became so bad... It was indescribable. After I got home, my insurance company called and wanted to know if I was capable of walking... at all!

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6boymom t1_jeemqgu wrote

Found a lot more relief from heat pads instead of ice packs. Heating pad from Amazon at home and those charcoal activated disposable heat pads when out. I had been listening to all the nonsense about icing muscles (with little relief) until I bought a car with a seat warmer and realized instantly that my back felt better after the heat.

Stand more then sit- hamstring stretches, EASY on weights. I would not start with weights until you are out of pain. You can start building core muscles right away by simply contracting your abs while standing- multiple times a day. Contract the muscles for 10 seconds, release. Build up to longer times. Continue heat and I also took ibuprofen when at my worst.

Sitting is the worst, stay active as much as possible, but within reason. Always listen to your body. Weight loss helps if you are overweight. I was pregnant 6 times- had many lower back issues, including sciatica. Now I rarely have pain.

Boys are grown now, and great men. It was worth it! Lol

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WorkMeBaby1MoreTime t1_jeemtc3 wrote

Physical therapists call this, "The McKenzie Method", it's kind of a big deal.

https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0987650408/ref=sr_1_1?crid=T5W8GQGSY8Z7&keywords=how+to+treat+your+own+back+by+robin+mckenzie&qid=1680269792&sprefix=how+to+treat+your+own+ba%2Caps%2C93&sr=8-1

One very important help is actually knowing what the problem is. I got an MRI (a pain in itself, thanks UHC!) and the doc saw my scoliosis and prescribed a lift in my left shoe. I also maintain core strength and do a lot of stretching. If I get pain, I stop what I'm doing immediately and rest, alternate heat and ice every 15 minutes and take 4 ibuprofen every 4 hours.

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Rabgo t1_jeengk9 wrote

Lots of good advice already on stretching, yoga, walking etc but also if you are anything like me and have to sit at your desk for long hours consider investing in a really good chair, it changed everything for me upgrading from a random 50€ chair to something in the 300-400 range (still going strong after 8 years)

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Internal_Ad_3659 t1_jeeootp wrote

Good shoes Stretch/roll-out your hamstrings and calves Core strength (bird dogs) Dry needling and massages Drink lots of water Don’t lift heavy weights (Ronnie Coleman has had 13 back surgeries)

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LP-R t1_jeerw0n wrote

Don't read in bed, get up when you wake up, stretch gently and walk around. Don't think rest is what you need, but don't overdo it either. Check the quality of your bedding and desk chair.
Get medical advice if the pain lasts. Wishing you well

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Arachnid_Lazy t1_jeeu4ym wrote

I have a screwed disc in my lower back and ride about 100kms a week...the riding engages my core muscles enough to prevent lower back pain. If I don't ride for a few days and do no other significant exercise my back gives me hell. My cardio fitness is the best it's been in years too.

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Silver_surfer_3 t1_jeevtnx wrote

Sleep on your back with thick pillows under your knees and (lower) legs. This position has helped me so much, it’s tough to get used to because I was a side sleeper but this has helped my lower back so much I can not overstate it

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dima_viter t1_jeey6be wrote

It may be caused by constipation. Really. Make sure you visit a toilet daily and without effort.

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heatheraudrey t1_jefedrs wrote

Swimming and even walking to build up muscles

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ArmGlobal126 t1_jefkmtv wrote

Bed bugs are a great corrective exercise. As others have stated working out helps, more specifically strengthening your posterior chain will help tremendously.

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jossybabes t1_jefokqk wrote

Work on flexibility and core strength every day.

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weissmanhyperion t1_jefoo7r wrote

When you have bad posture or not properly developed muscles, your joints and skeletal system have to take the stress of your body which creates some serious pain. Being inactive and/or in the same position for a long time is not good for you.

Lumbar pillow for sleeping, stretching, proper workout routine is essential for you to be pain free.

Please seek medical help for pain that lasts more than a few days or directly affecting normal daily life.

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Spacebetweenthenoise t1_jefqtl0 wrote

Soft daily practicing, stretching, Red Light and tens unit. Take soft pain killers to keep moving.

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ajmacbeth t1_jefxds5 wrote

Look into Dr. Stuart McGill and his book The Back Mechanic

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Champy352 t1_jeg6gkb wrote

I take Advil LIQUI-GELS for my lower-back pain. They are like GOLD!

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rixyvr t1_jegc4j3 wrote

Depends what causes it. But, I have bulged disc, and stopping running made lots of improvements. Physio, chiro, and yoga also helped. therogun helped reduce massage bills.

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NightOwlIvy_93 t1_jegh7tp wrote

Exercises for the lower back. I have the same problem but since doing the exercises and lifting objects correctly (crouching down and keeping back straight) helped big time.

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cosuy t1_jeghkkg wrote

you need to stretch out you body while sleeping so that you are lying staight. it works wonders. Background is that if you are bending your legs most time in the night it has the same effect like to sit, which you are already doing to much at daytime.

source: "liebscher und pracht" on youtube

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plantsplantsplaaants t1_jegis2r wrote

There’s lots of advice here about specific exercises/stretches but you don’t really know what you need until you see a physical therapist. If you have access that should be your first step. Doing random things trying to find what works might even make it worse! I also found that PT taught me how to recognize hurt (pain) from harm (injury) which stopped me from babying my back when it hurt to the point that it was getting weaker and more vulnerable

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apeprom123 OP t1_jegjb9f wrote

Thank you to everyone, you all gave me such good advice!! Will definitely try some of these!!

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Usmellnicebby t1_jegl4gz wrote

Hip thrusters with bands around your legs. It really helped strengthen my lower back.

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Background-Ad-552 t1_jegpp9r wrote

I have a lot of lower back issues. They're different for everyone but I have a few things I do really consistently.

Yoga & low/no weight back exercises Icing multiple times a day (heat causes inflammation so even if it feels good it usually feels worse after) Seeing a chiro regularly to get adjusted, ultrasounded, and electrostim

Edit I totally forgot someone else said standing desk, that's key & one other thing, get a good chair for sitting. Something that really supports your back.

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hibernate2020 t1_jegpwgt wrote

In the short term, try Naproxin (Aleve) and a nice hot shower. In the long term...what they all said...

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alchilito t1_jegqmsv wrote

Foam roller is magical

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sirenaash t1_jegqu27 wrote

Look into getting a pelvic clock that has been a game changer

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you-nity t1_jeguu76 wrote

Sleep with a pillow under your knees. Maintain good posture especially when sitting for too long, like while driving.

I fractured my L4 as a teenager

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Professional-Cap420 t1_jegvma9 wrote

Core and shoulder work fixed my back pain in a matter of weeks. I thought it was sciatica, and it turned out it was just a chain reaction from my posture sucking and my core not being very stable.

That said, getting an evaluation from a physical therapist is the best move if you can. They can give you a better idea of what you, personally, need to work on and how.

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BASerx8 t1_jegzqi1 wrote

I had lower back pain and sciatica type pain. My advice is first push your doc to get it imaged to rule out any deep physiological problems, but be wary. I had 2 bulging discs, which seem to have retreated. I had and still have narrowing passages in the vertebrae and collapsing discs, but that seems to be just part of aging and not a cause of this pain. Which was caused by - no one could tell me. I used a chiropractor and did yoga/stretching, building up to what I could handle (Cobra pose, Bird dog, Cat Cow, toe touching, hurdler's stretch, glute and hip cross leg stretches, hip raise from prone on back, planks). It took nearly 2 years to go from crippling pain to full relief (I was 67 when the worst of it hit). I can't tell you if it was the exercise or time. No drugs helped worth mentioning but I took a lot of ibuprofen before bed. Who knows if there was a placebo effect. BTW, long soaking hot baths help. I have 2 younger brothers who went through similar problems and the same kind of therapy. One is back to 100%, one still has some pain but is fully active (ski instructor, back packer). Get a good chair, don't skimp on the ergonomics. I got a lot of relief using a standing desk, which your company should pay for if you are a desk worker and you get an MD note. Lastly, make sure your bed and pillow are supportive. I found that one of those between the knees pillows helped me sleep longer and with less motion and pain.

Good luck!

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Leather_Condition610 t1_jeh0xo7 wrote

Get some inserts for your shoes. Gel or memory foam. Also inversion tables depending on your age and body type

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Mysdrk t1_jeh2fih wrote

Do some exercise everyday and it’ll be fine after like 1 week

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Entire_Hovercraft241 t1_jee6dun wrote

For me, those roller thingies and working out. I have zero pain now. Both could be horrible pieces of advice though

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TheChickenWasDry t1_jee94co wrote

Yeah I was going to suggest foam rollers and strengthening the area, but if it’s nerves or something I’m not sure it will help.

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