[cuddlecake]

What do you do, when you straighten out your spine? I mean in terms of movement, or do you just change your posture?

[idle_processor]

Stuart McGill recommends periodically standing and stretching your arms over your head a couple times. You can see the motion demonstrated here: https://m.youtube.com/watch?v=bcbuhePZZj0&t=459s

He also recommended doing the cat-cow from yoga, and there's a set of exercises referred to as the McGill big 3.

I've seen some positive references to the McKenzie method book, Treat Your Own Back. I haven't tried it specifically, but had good luck with their equivalent book for neck treatment.

[fifilura]

Basic yoga moves are fantastic for this.

Sun salutations with downward and upward dog. They also strengthen your core.

There are more moves in the Ashtanga sequence, whenever I do it I get a feeling of my discs being stretched and exercised like a rubber ball.

[molsongolden]

One of the best back stretches that I've found is hanging from a pull-up bar (wall-mounted, removable door frame bar, power rack).

The recent version of Stretching[0] also has computer-specific stretches in it. I was recommended this book by a physical therapist and it's great.

[0]https://www.goodreads.com/en/book/show/561546

[bloopernova]

Not the original commenter, but I've started doing basic piriformis stretches. Even just the first one on this list has noticeably helped my back/sciatica pain.

https://health.clevelandclinic.org/piriformis-syndrome-stret...

I've added it as a goal in the Finch app, so I get a little dopamine reward when I do it.

Plus owning a dog helps too, getting regular exercise even if it's just walking.