If it is inconvenient to walk backwards, you can also exercise at home: barefoot or wear flat shoes, step on a book about 20 mm thick with your forefoot, and stand upright for as long as possible to see if the symptoms are alleviated.
Pay attention to maintaining a good posture at ordinary times. Don't sit for a long time, keep a fixed posture for a long time. Once you keep a posture for more than 20 minutes, your muscles will start to tighten. No matter what posture, it is not good to keep it for too long. Incorrect posture will aggravate back pain.
If walking backwards and standing with negative heels are effective for low back pain, you can wear a pair of body-shaping shoes with high front and low back. Walking in normal clothes is the same as walking backwards, which can correct the unreasonable posture of standing and walking in daily life, exercise back muscles, promote blood circulation in the back, consolidate the effect of walking backwards, and have a rehabilitation effect on low back pain caused by long-term unreasonable posture.
When you have time, you can do a positive stretching: this is a comprehensive model training and rehabilitation training. Lie on your back with your feet shoulder width apart, knees together, hands above your head, palms facing each other. It doesn't matter if you don't straighten your arm at first. The longer you keep them, the better.
When you need to sit for a long time at work, you should sit on a hard chair with a moderate height, so that the knee joint is slightly higher than the hip joint and the back is close to the back of the chair, so that the waist muscles can be relaxed and rested, and the back extension can be reduced, which is more comfortable. If the chair is too high, you can pad your feet with the same effect. The backrest of the chair should be as high as below the shoulder blade to protect the waist. Pay attention to changing and adjusting posture and posture regularly, or do simple relaxation exercises.