I was in a similar position. I started to train with Ido Portal and my problems quickly went away. Here are the basics: * Every day is a spine day. Do 10 minut

I was in a similar position. I started to train with Ido Portal and my problems quickly went away. Here are the basics: * Every day is a spine day. Do 10 minutes of spine waves every day to increase vertebrae mobility - https://www.youtube.com/watch?v=_tlMntE1WzQ https://www.youtube.com/watch?v=_tlMntE1WzQ * Change positions when working. Learn to squat in a relaxed position. - http://placeofpersistence.com/30-30-squat-challenge-by-ido-portal/ http://placeofpersistence.com/30-30-squat-challenge-by-ido-p... * Learn to hang passively - http://placeofpersistence.com/30-day-hanging-challenge-by-ido-portal-shoulder-forearm-strength/ http://placeofpersistence.com/30-day-hanging-challenge-by-id... * Learn a handstand. This had tremendous advantages to my wrists, elbows, shoulders, spine, core. My spine is healthy, flexible and strong as never before. BTW, I wholeheartedly recommend Ido Portal's approach for movement. It was a game changer for me.