My lower back hurts (from a few various things including my scoliosis, bad posture while seated, etc.) but I have followed this really tedious thing which goes through where to put each bit of the chair and trying my best.
https://www.ccohs.ca/oshanswers/ergonomics/office/chair_adjusting.html …
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I do try to use the isolationist or WTV they're called machines. Those rarely hurt my back. I'll do more core isolation though, good point!
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I forget to take proper breaks
“hey maybe we got a problem here”
I have to really concentrate to get them firing. I'll find the list send it them to you!