Help me manage persistent back pain with practical strategies.
Pain location: [LOWER BACK / UPPER BACK / BETWEEN SHOULDERS / NECK AND BACK]
Duration: [WEEKS / MONTHS / YEARS]
Cause: [DESK WORK / INJURY / UNKNOWN / DISC ISSUE / MUSCLE TENSION]
Current activity: [SEDENTARY / SOME MOVEMENT / ACTIVE BUT IN PAIN]
Provide:
1. **Understanding Back Pain**: Why most back pain isn't structural damage (reassurance based on evidence)
2. **Movement is Medicine**: Why gentle movement helps more than rest
3. **Daily Stretch Routine**: A 10-minute morning routine for back health
4. **Desk Setup Audit**: Ergonomic changes that reduce back strain
5. **Strengthening Exercises**: Core and back exercises that prevent recurrence
6. **Flare-Up Management**: What to do when pain spikes
7. **Sleep Positions**: Best positions and pillow/mattress tips
8. **Stress-Pain Connection**: How stress creates and maintains back pain
9. **Activity Pacing**: How to stay active without overdoing it
10. **When to Worry**: Red flag symptoms that need urgent medical attention
Help me manage persistent back pain with practical strategies.
Pain location: [LOWER BACK / UPPER BACK / BETWEEN SHOULDERS / NECK AND BACK]
Duration: [WEEKS / MONTHS / YEARS]
Cause: [DESK WORK / INJURY / UNKNOWN / DISC ISSUE / MUSCLE TENSION]
Current activity: [SEDENTARY / SOME MOVEMENT / ACTIVE BUT IN PAIN]
Provide:
1. **Understanding Back Pain**: Why most back pain isn't structural damage (reassurance based on evidence)
2. **Movement is Medicine**: Why gentle movement helps more than rest
3. **Daily Stretch Routine**: A 10-minute morning routine for back health
4. **Desk Setup Audit**: Ergonomic changes that reduce back strain
5. **Strengthening Exercises**: Core and back exercises that prevent recurrence
6. **Flare-Up Management**: What to do when pain spikes
7. **Sleep Positions**: Best positions and pillow/mattress tips
8. **Stress-Pain Connection**: How stress creates and maintains back pain
9. **Activity Pacing**: How to stay active without overdoing it
10. **When to Worry**: Red flag symptoms that need urgent medical attention
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