ACTION FEED

This helps

• Practice Pilates exercises that focus on strengthening the deep back and abdominal muscles to increase flexibility and prevent back pain. ^{[1] [2] [3]}
• Regularly perform yoga practices, such as the Cobra or Cat-Cow stretch, to enhance spinal flexibility and strengthen the deeper muscle groups. ^[4]
• Incorporate targeted myofascial release techniques with a foam roller to relieve muscle tension in the lower back and support muscle recovery. ^{[5] [6] [7]}
• Perform pelvic tilt movements and bridge exercises to strengthen the muscles in the lower back and the gluteal muscles, which increases the stability of the entire spine. ^{[8] [8]}

This harms

• Neglect of core muscle strengthening, leading to inadequate support of the spine ^{[9] [10]}
• Excessive wearing of high-heeled shoes, which unevenly distribute body weight and put strain on the spine ^[11]
• Poor sleep hygiene and the use of unsuitable mattresses that do not provide adequate support ^{[12] [12]}
• Lack of adaptation of the workplace to ergonomic principles, especially in the case of screen workstations ^{[13] [14]}