This week's topic is how to sit with lower back pain. I will start by disclosing that sitting has been one of the biggest issues in my personal journey of chronic lower back pain. And so when I was struggling for over a decade, from age sixteen to about twenty six, it was the most uncomfortable thing for me, the most painful thing. And, uh, it's very challenging. And so this is something that I can relate to personally. And, uh, it's a common question that we receive from students in the program, how to sit. So we're going to be moving pretty quickly. And then I do have some questions. Student Q and A that we always get to at the second half of the stream. So without further ado, we're going to get right into it because we have a lot to cover. So the first thing I want to go over, we're going to talk about the best chair or best chairs? Best seats. They're not all chairs, so I think seat is a more appropriate word. And then we'll talk about body positions. Um preferable body positions versus less preferable body positions. I'll share my personal setup and then we'll talk about the best thing you can do. But the first thing before we get to any of this is a little background. I want to talk to you about the research because I like to base the things that I teach on evidence. And so we're going to go over the research. We're going to talk about some very interesting findings that a certain researcher by the name of Nachemson did back in nineteen sixty six. And then we will talk about a bit of a strategy that we can take to pertain to that research. And so my goal today, as always, is to give you the most valuable information for you to make your own decisions and just be the most helpful that I can be for you, to help you in your life. So here we go. Why don't we get right into it? The first thing I want to do is review. Last week we talked about intervertebral discs and I mentioned that there is fluid in our discs. That is the white that shows up on MRIs and X-rays and imaging. So there is fluid in the discs and the fluid can imbibe, which means come into the disc and the disc gets more plump, and it can also leak out of the disc. It kind of gets pressed out of the disc through pressure and the disc becomes less functional. And if you don't know, this happens all day, every day, depending on what you're doing. And if you want to prove it to yourself and you maybe spend your day sitting. One great way to check is if you drive to work. Still, not many people do. But if you do, you can set your mirror rear view mirror in your car at a certain point and mark that point and then at the end of your workday. So set the mirror in the beginning. Mark the point at the end of your workday when you're driving home from work, check that marker in the mirror and you'll see that you're a little bit shorter, you know, eight, nine hours later in the day. And that's because the fluid in your discs has come out of the disk. They are a little bit drier. And so that is something that happens to all of us every single day. Fluid comes in, fluid goes out. It's the ebb and flow. And so what they found in the research is this depends on your body position. This depends on what you're doing. And there were some really interesting findings in Sixty six. Nochimson did a study where they used like a differential fluid that they injected into some volunteers discs back when they could do, they had more freedom with research, and they found that there were different pressures on the disc depending on what body position you're in. They used standing as one hundred percent of pressure and the pressure goes up. If you lean forward, it goes up a lot more. If you lean forward with a weight in your hand, it goes down if you are laying down. So seventy five percent of the pressure on your disc, if you're laying down and twenty five percent if you're laying on your back. So this is lying on your side, lying on your back. Well, if we look at sitting, sitting is one hundred and forty percent of the pressure on your disc compared with standing. And so this is just a little background information and it just kind of shows from a physiological, biomechanical perspective that sitting is not very good for our discs, for our spine, for our posture, for our health. If you lean forward, it goes up to one hundred and eighty five percent. And if you lean forward with a weight in your hand. I can't remember the amount of weight that they held in the study, but two hundred and seventy five percent of the pressure on your discs with compared with standing. So quite interesting research. The takeaway is sitting is not ideal. And so we'll move forward. I found this to be really interesting. I actually found this research this morning. So somebody took this study further by the name of Kramer. So now these measurements are in Kilopascals. So it's a measurement, a unit of pressure. You can think of it kind of like a psi. If you're in the United States that's what we commonly use, it's much less than one psi. I think one psi is seven KPA. So anyway, the different body positions, they pretty much line up with Nachman's findings. And Kramer applied. He found the point at which disks hydrate and the point at which the disks. The pressure increases so much that the disks are getting dehydrated. So you increase the pressure. It squeezes the fluid out of the disk. You know, that's when you become shorter and the disks become less functional. And so sitting normal good posture is on the side of the scale where our disks are becoming less hydrated. They're becoming dehydrated. There is enough pressure. One hundred kilopascals of pressure is enough to squeeze the fluid out of the disk and the body positions that are hydrating the disc. That includes standing, so that's pretty cool. Laying down, standing, walking, and other healthy activities. It's not until you do a kind of an unsustainable body position or movement, like just standing, leaning forward that it starts dehydrating your disc. Holding a weight, sitting in good posture, and then leaning forward and leaning forward with a weight is significantly more pressure to dehydrate the disc. So I found that to be very interesting. This is the background information, and the reason I wanted to share this information with you is because I just want you to take into account that despite everything I say today, the underlying theme is that sitting is not very good for us, it's not ideal for our discs. And so I'm going to give my best recommendations. But ultimately, we want to get up and move around more and be more mobile as a species, as a human species. So the first thing we're going to be talking about is best chairs and seats. You know, there's infinite number of chairs and seats that we could sit in. And so what is the best? And the first question I came up with is back support or no? And I think that if you haven't noticed in my streams, I personally don't use a backrest. So you could imagine that I think that a backrest is not necessary, but at the same time, I don't recommend no backrest if you're going to be sitting all day, and especially for long stretches of time, that is a recipe for creating chronic tension in certain muscles. And the reason I can get away with no backrest is because I change my position a lot. I'll stand up. And so I say, have a backrest available, but don't use it all the time. That's my recommendation there. So something like this is a good option. And maybe to be able to switch it out with, you know, a chair of your choice. The next question would be high or low. Is it better to have a tall seat with open hips, an open hip angle, or a low seat with more of a closed, you know, hip flexed angle? And I think that, you know, when I was a physical therapy patient for my back pain, that they did recommend a tall seat so I would have more open hips. But what I found experientially is that personally, I prefer a pretty low seat and my body likes it better. So this is a matter of preference, but having a stool with an adjustable height or even an office chair with an adjustable height is a great option. Um, as we're going to talk about later, that one of the best strategies for sitting is to be able to have variety and change your Position frequently. And so no clear answer there. It's a matter of preference and the ability to have variety. Number three, lean back or upright. So I do have a kind of a clear answer on this one. I believe that leaning back is an overused strategy for sitting and being able to relax the back as that furniture company is called. And I believe that it does cause problems with the head and neck position, which goes down the chain and does also cause problems with the thoracic spine and the lower back over time. I do recommend more of an upright seating position, and if you need a break from sitting upright, then you can maybe unlock your chair. If it's an office chair, they often lock and you can unlock your chair and take a period of time to lean back and, you know, take a rest. But it's not my recommendation for all the time. More upright is preferable. I would go with the least assistive device that you need to be able to get by. And we will talk about my strategy for how to get by. If sitting is something that's a struggle for you. And then the last thing I wanted to go over is just that every chair, every every back support or cushion is going to be, you know, if you have a wedge cushion to put behind your back, every single possible thing tool that you could come up with is temporary. Okay. So I get a lot of questions. What's the best wedge cushion for your back? Or what's the best chair or this or that? And the answer is, you know, they all might work for a couple of hours, but after a period of time, it's going to become uncomfortable. And that doesn't mean it doesn't work. It just it points to the fact that our bodies like to move and change position, and nothing is going to be comfortable for an indefinite period of time. And so this leads me into my strategy. One of the most important things that I can relay to you today is that variety is the best strategy to sitting, to be able to change your body position frequently and to have options so that you don't only have one chair that you sit in all the time, because it is the lack of variety in anything that leads to repetitive trauma, and that includes something as static as sitting. You still can get repetitive trauma from sitting, and if you've ever had a standing desk, then you know that, uh, even standing, avoiding sitting completely is not sustainable all day long because the repetitive trauma of standing in one place all day long becomes very, it becomes painful to your body. We are designed to move and to change. And so the best thing you can do to get through your day and your life for your body is to have variety in your seating positions and your options and to get up frequently. And the good thing is there are an infinite number of body positions and seating positions and ways to sit. I could have thrown thousands of pictures up here, and each one would be a different way to sit in a different position, in a different chair and a different seat. And so that's the good news is we have lots of choices. We have lots of options. So that is my main point for today, as far as strategy, as far as my recommendation and my advice to you. And so that leads me now into my setup. So I actually sit on a big box and I did this recently in a Q&A. So this is a big box actually. It has a just like a pad on it. So if you look at it without the pad, it's just a big box and it's called a plyo box. This is what you'll find in a gym. You know, if you have a membership to most gyms, they will have a plyo box somewhere. Sometimes they have cushions built into them, but basically it's just a big, big piece of wood that you can jump up and down from. And the reason I like the Plyo box is because it has three different heights depending on how you turn it. And so that gives you a variety. And so I can easily change the height. And then another thing I can do, which I really love is I can stand, I can put one foot up on it, I can type on the computer, I can switch sides and I can get that variety, you know, changing the positions of the seat height, standing positions. And then finally, I can also fully get up on top of this, which is why I have the cushion. I mentioned earlier that I do prefer a lower seat. And so this allows me to sit in a low seat and type on the computer. I do work at a computer a lot. And so this is my strategy is variety. And it's been, like I said, an issue for me for many, many years to be able to sit comfortably. And so that's what I found for myself. At the end of the day, you're going to want to find what works for you, of course, but if you haven't tried variety and being able to change your position frequently, and I'm going to just finish the stream standing to practice what I preach and be able to change my position. So if you haven't given that an option to be able to change your position frequently, get up frequently, go do things often throughout the day, then I would highly recommend it. And you may feel a difference like I have. So that's, I think the main tips I have for you today. And I do have one more thing to promote, which is the best thing you can do for sitting comfortably? If there is a long term strategy, it's not getting the most comfortable high tech chair. You know, like I said, I think you should use the least assistive device that you need to be able to get by. So if that's a stool or just a normal chair, great. The more assistance you give yourself, you go a step up, step up, step up its dependency. And it's also repetitive trauma because it's hard to shift your body position when you're sitting in something like this. So these are short term strategies. And if I were to recommend a long term strategy, it's not about the chair that you're sitting in. It's about the body that's sitting in the chair. And so the most valuable thing that you could do, the best thing you can do for sitting comfortably is to bring your body. If you have imbalances in your body, bring it back into balance. And that can't happen in one day or overnight. It takes weeks and months to do, but if you can work towards balance, then you might be able to sit comfortably in any position or any chair. And in addition, these body positions that are measuring pressure on your discs, the pressure on your discs is also influenced by muscle imbalances. And so someone in a standing position with muscle imbalances might have more pressure on their discs than someone that has more balance in their musculature. And so it's always the best thing you can do to improve the body rather than find more tools and more. And higher technology things to make you more comfortable. Work on the one thing that you're going to take with you wherever you go, and that will allow you to sit more comfortably no matter what you're doing. So that's the lesson for today. And I hope that somebody found it valuable. And if you did, remember to hit that like button and help spread the word that there is a solution to chronic lower back pain. So let's get into the student Q&A. we've got a few questions. This week. Jorge Dominguez. What about the zero gravity chairs? I do have a zero gravity chair. It's right on my patio. More of an outdoor chair, but I have set it up in here. Those things are pretty cool. And if it's comfortable for you, that's great, but it's not going to be. You know, there is no chair. I believe that can be indefinitely comfortable and be good for the body. It's the variety and the ability to move and change position. The the body likes. It's what the discs like to imbibe fluid and become more functional. They rely on movement and they rely on changing positions to get that fluid. So yeah, I do have a zero gravity chair. So that's a great question, Jorge. And I can't also go through the stream without mentioning the seat that my sister recommended, which is a Swiss ball or an exercise ball. And so many people do sit on those. And I just have one thing to say about that, which is if you choose to sit on one of those, which allows you to kind of move around and have gentle movement, I do recommend having it a little bit deflated because when it's fully inflated, it's more of a balancing act than a resting position, which sitting should be. And so if you're doing a balancing act for a long period of time, it can be a recipe for creating muscle tension in certain muscles, like your hip flexors. And that is not a long term strategy for reducing back pain. So Swiss ball great. Just make sure it's deflated so it's not so hard to keep your balance on. And your leg muscles aren't working so hard to stay centered. So yep. Cool. Glad to see. I'm glad I found the comments in the chat because they weren't showing up for me before. And let's get into the student questions. We always start out with a featured student of the week. And so this week's featured student is Mark. And, um, this was in response to an email about the MRI X-ray video. And so I'll go ahead and read it. Mark says, I've struggled with tension and pain throughout my core for years lower back, hips, neck, shoulders, and I've tried more solutions than I can remember. Ryan's program is easily the best because it's the only one that's worked. I'm less than four weeks in and it's already life changing. Awesome. Mark, this is great. I'm releasing tension and fixing imbalances that I've had for decades. The exercises are simple, but profoundly effective. When you have tension in your deep core muscles, no amount of stretching or bodywork will fix it. If you're experiencing any type of core imbalance, get this program. It'll be the best money you've ever spent. Well, what can I say? Not much more I can say to that. So thank you again and let's get on to the student questions. So we have a question in module one assessment from Sarah and Sarah says I'm hesitant to continue. My hamstrings are keeping me from holding the bridge for more than one minute. Should I continue? Will the other exercises co help with this issue? I'm glad you asked, Sarah. And as a disclaimer, I will say that I'm biased as the creator of this program and someone who genuinely believes in its effectiveness. So with that out of the way, I will say that absolutely, I believe you should continue. I think that it would be helpful for you to just check out some of the testimonials from other students and read some stories from people who have been persistent and the rewards that they've gotten from sticking with it, because that is the hardest part of this journey. You know, the hardest thing I believe in. If you're exploring the back pain industry, is to find the right thing to do. And I did that for over a decade, and obviously I never found the right thing and had to create it for myself. And now, you know, I believe that this is a, a right thing. Maybe not the only right thing. I'm sure there are other right things out there, but this is a modeled after human development. And I believe that to relearn the relationship and the connection with your body based on the way that we did when we were infants, is a kind of a win win situation. We're just modeling after the way we originally learned to relate to our bodies through the floor and pushing away from the floor. And so assuming that you found the right thing in this program. The next hardest thing is sticking with it. And I always say that this is a solution to chronic lower back pain, but it's really only half the solution. And the other half is that you do it. And so I couldn't encourage you enough, Sarah, to stick with it. And let's talk about your hamstrings a little bit. So you say my hamstrings are keeping me from holding the bridge for more than one minute. The first thing I want to say is that a minute is pretty long. It's quite a long time, actually. And so you should be proud of yourself to be able to hold a bridge for that long. Many of our students are unable to achieve the bridge at all. The full bridge at all. And so it's actually not the amount of bridge that you can do or the amount, the amplitude of, you know, the lift or the movement that you can do that provides the benefits. It's actually the intention and the challenging yourself where you are at that provides the benefits. So no matter who you are or how old you are, how your fitness level, you can still get an equal amount of benefits or more than someone who is really fit and able to do the exercise for longer or higher or better, because that's not the provider of the benefits. The provider of the benefits is, like I said, challenging yourself wherever you're at your fitness level. I would say you're on the side of the spectrum of more fit to be able to do the bridge for a minute. So what I would recommend to you, you, Sarah, is to actually maybe just do less bridge, less time, you know, spend 30s doing the bridge and focus really deeply in your core connection, your breathing, continuous breathing throughout and staying connected and improve your form. And over that time, the hamstrings will develop more tolerance and more ability to function in this range of motion. That is the reason why the hamstrings cramp up. It's a very common problem. If you search the the questions in the bridge lesson, there's always questions about hamstrings cramping. And my answer is always that's normal and common. And in a few days it will go away as your hamstrings get more familiar and more comfortable functioning in that range of motion. That's not very common for them. So hopefully that helps. Yes. And the program is laid out in a way, a progressive way that the future exercises are going to help balance out the exercises that you do in module one. Module two is actually counterbalancing module one. And so it should help with that issue. I see something coming through in the chat. It's from David. David you say referring to disk leakage shorter after day of sitting. What is your opinion on inversion tables to get discs more hydrated? That is a great question, David. And once one I've answered multiple times. One I've been asked frequently. So inversion tables are not like a clear, obvious solution or answer. And the reason is because if your body is out of balance, say you have really tight hip flexors and they're pulling on the spine and you hang from your ankles or your feet, it's really going to be opening up your hips. It's putting a lot of force on opening your hips into a straight line. And so it could be just bringing the spine more out of alignment, more into that hyperlordotic curve. And so I would say my personal opinion about inversion tables is that theoretically they are good. They should work and they would decrease pressure on the discs to imbibe that fluid. So your logic is perfectly in line with mine. However, I think they work best for people with healthy posture. And so if you're hanging from your ankles and there's not that excessive stress on the lumbar spine from the hip flexors, then it's going to be functioning optimally. That inversion table. And so it all depends on the person and largely dependent on the tightness in the hip flexors. And if you can get to the point where the inversion table feels good, you know, during and after, then it's probably working for you. If you feel kind of off or like something's a little bit wrong during or after, then that's your body communicating to you. And that's, that's my best way to answer that because it's not a, it's not a one size fits all device. There are other devices that combine a safer hip flexed position with inversion. And so you can look into those, but I can't remember the name off the top of my head. And so that would be unique to the individual. David got a response. Okay, new here. I have tight hip flexors. Thanks so much for pointing this out. Regarding inversion. Yeah. So the best thing you can do, David, is, you know, bring your body back into balance. And then you may not need an inversion table, but if you did, then it would be probably more effective. So see something from Sherry since you are speaking of bridge, some have said they dig their heels in. I find I am putting more pressure on the balls of my feet. Is this better or worse or doesn't matter? Good question Sherry. I think that it does matter. Balls of your feet is probably preferable to the heels, although ideally you kind of want to even distribution on your feet. And actually I'll be doing a future stream on feet and footwear. And so we can talk more about this, but you can imagine the three points on the bottom of your feet, like a triangle. Even distribution of pressure through those three points would be ideal, but if you're going to go one or the other, he'll pressure or ball of foot pressure. I would probably say ball of foot because that engagement of the calf muscles and the ankles and foot and ankle complex is more conducive to glute contraction. So say you're going to go up on your toes. It requires glute and calf. They work together as a couple to perform that motion. And so that's kind of what's happening when you have pressure more on the balls of your feet. So that's a great question. We've got a question from Maisie in the front Ankur's awareness lesson. Maisie says, is it normal for legs not to lift off the floor when pressing the pubic bone? So lower front anchor, aka pubic bone? We're going to be pressing it into the floor with the push away concept, and that creates a fulcrum and something's got to give. So the legs eventually at a certain pressure of, you know, with the fulcrum there, the legs will elevate and it is normal. Macy for that not to happen. So it's totally okay. You can still get exactly the same benefits from this exercise simply by having the right intention of using your abdominal core and your glutes to push away from your pubic bone. And if your legs are not elevating, it's just going to be a combination of factors. Potentially your hips don't have that range of motion yet or, you know, different body types are going to react differently. But the intention of doing that is training the neuromuscular system to develop that movement pattern of being able to extend through the hips in a healthy way. And over time you will be able to lift or I don't like using the word lift. I prefer using the word elevate because lifting implies kind of using your back muscles to lift your legs up where we're pushing away. And the reaction is the elevation of the legs we're pushing away. Pure intention of pushing away from the pubic bone. That will happen over time, eventually, and is very common for students to not get that right away. It might take weeks, but through persistence, it will eventually train your body to be able to achieve that range of motion and that motion. Okay, we are moving through a couple more questions. So let's take a look from Jana. Good to see you. Long time no see, Jana. And happy to see you here. We got a former and I think also current student. So. Hi doctor Ryan. I am concentrating on the bridge today. I noticed a little too much pressure in my lumbar spine as I get fat. Is this normal or do I need to adjust? It's not normal in the sense that I get this question a lot. I think that intuitively, if you're feeling too much pressure, then you should listen to your body, and that you should maybe just decrease the intensity. And part of the one of the major themes of this program is that this is not pedal to the metal, full intensity stuff. This is low intensity because we're practicing for all day long. Posture and movement. We are training for life. We are not training for the gym. We are not training for a professional sport or even a sport at all. We're training for the other twenty three hours of the day where we need to get through life and in a healthy way. You know, it's very common for people to want to do things at high intensity, and I have to continually preach to turn it down because of something called specificity. We want to train for the thing that we're going to be doing. So if you're going to be running a marathon. You want to train by running. If you're going to be in a bike race, you want to train by cycling. And that's the best way to train for the thing for your goal specificity. And so we're training for normal daily life. And that is usually low intensity stuff. The way I'm standing here or the way that I'm that I sit, you know, we're talking one two percent intensity, maybe ten percent. We have the ten percent rule in the program. So we want to keep it at that level or lower in the beginning. And then as we turn up the intensity with some of the movements that we learn, like the deadlift and the squat, you're going to match that intensity of the get fat concept or the push away concept to connect to your anchors with whatever activity you're doing. So it's kind of a scale. So hopefully that helps. Jana. And definitely listen to your body. So your body's telling you to adjust. And I would recommend to adjust downward. You know, get fat can be a very subtle thing. It doesn't have to be. You know, one hundred percent effort. So maybe try if you were trying fifty percent effort, try ten percent. If you were trying ten percent, try two percent. It can still be very effective over the period of a day and a week and a month and a lifetime. Great question. And we'll go back to the slides. We've got a question from Josh. This is in the front Anchors Challenge. So this is module three. And he says is foot position important for this exercise. And the front anchors challenge. The feet are pretty much passive. Josh so I would kind of say know, the only way that I would say yes is if your feet are like really tense or you're trying, if your focus is on your ankle and your foot muscles and what you're doing with your feet, that is significant because your focus should not be there. It should be on your core connection and your posture and maintaining your connection, while being able to continuously breathe and perform. The movement and the movement of the arms and legs in this exercise is simply just distractions from your core connection. So core connection is number one, two, and three top priority. And then the movements are. Their challenges to pull you away to, to challenge your core connection. And that's why it's called the Front anchors challenge. So I wouldn't really focus too much on the foot position. And it's kind of just relaxed passive position. And if you want to get real technical with it, uh, you know, in alignment with your leg, I don't know what it looks like in the video of the lesson, but I wouldn't turn the foot inward or fully outward, just kind of more like towards neutral and passive. So hopefully that helps. And we'll move on to the next one, which is from Bruce. And he posted this in the temporary pain relief method, which is a lesson in the Extra concepts library. So it's not in one of the modules, it's just extra helpful lessons. And Bruce says, I have very sharp pain in my lower right side of my back. The area is just at the bottom edge of my belt line. I believe it to be the sciatic nerve, but man, it hurts like an ice pick. Is O is stuck in there. Wow, I am overweight pretty bad and my abdominals are in poor shape. I'm very limited to what I can do. Just walking even about two hundred yards is the limit before that nerve starts screaming at me. Going to try this right now. Okay, so not really a question, but I do have a comment to make about this because Bruce, you said you think it's your sciatic nerve. And I'm going to go ahead and say that it's probably not your sciatic nerve. And that's because the location of the pain is too high to be your sciatic nerve. Sciatic pain, the highest it could be is in your butt and usually goes down the leg from there. So right in the middle of your butt cheek is where the sciatic nerve often gets pinched. It's actually where the sciatic nerve forms originally forms, so it doesn't actually go higher up in in the spine. So what you're probably experiencing, Bruce, is radiculopathy, which is the compression of spinal nerves. And those spinal nerves, one or multiple could be getting compressed by your vertebrae. And that is a common thing that happens in people with stenosis when they're standing or walking, because standing up in someone with a severe muscle imbalance muscle, uh, it, it increases the arch in your lower back. Whether you can see it or not, it could be covered up, you know, in muscles and skin and fat, and so you may not be aware of it, but if you have a predictable pattern of muscle imbalances, your lower back might be extra arched and that closes down the vertebrae and it compresses the nerves. And so that is likely the cause. If it only happens when you're standing and walking. And then when you sit down, it reopens up, you know, it opens up your spine. Interestingly enough, the topic of of this week's stream. So sitting would be more comfortable for someone that has purely stenosis, opens up the back of the spine, takes the pressure off the nerves and allows you to live more comfortably. So that becomes a cyclical problem, Bruce, because if you if sitting is the only thing that is comfortable for you, and sitting is a major contributor to the muscle imbalances that cause chronic lower back pain, then it's a cycle. And so you need to be able to get up and walk comfortably in order to get out of the cycle. And so what you need to do, Bruce, is you need to get to the point where you can walk comfortably, and that will start with getting down on the floor. So it sounds like you're in the program, and hopefully you're able to get down on the floor and connect to your anchors and start doing the bridge. And it doesn't matter what shape you're in. I answered a question earlier. If you rewind it a little bit that it really doesn't matter your fitness level or your age. You can get the same amount of benefits or more than someone with a high fitness level because you have more to improve on, and it doesn't matter the amount or the length of time or the you know how well you can do the bridge. From an outsider's perspective, what matters is your intention and the amount that you're connecting to your core on the inside to develop the support for your spine so that those muscles that are imbalanced can let go and stop protecting and relax. So that's what I recommend to you, Bruce, is to get down on the floor, rediscover your core muscles, and get to the point where you can walk comfortably and then walk, walk and get up and move around. And even though sitting might be the most comfortable thing for you right now, it's not going to help in the long run because it does contribute to the muscle imbalances. So I hope that helps. And I believe that is the last question for the day, and I hope the stream helps you in some way. I hope you found something useful from the lessons we talked about with sitting, you know, we kind of went over chairs, body positions. The strategy is variety. That's the most valuable thing that I believe you can do. And hopefully this sticks with you to remember that sitting itself no matter what is going to be dehydrating your discs. Even in good posture, even with the best seat in the world, it's not an activity that we want to become a professional in. We want to be able to do these activities. The getting up, the walking around, the things that are going to rehydrate the disc. And. And so that will just come along with the variety and incorporating maybe laying down breaks and standing and walking breaks in between the times that we spend sitting. And that's the strategy that I recommend. So thanks again everyone for being here. Appreciate you guys showing up live and being active in the chat. And as we walk away from the stream, go do something that's healthy for your body. If that means going for a walk, then go do that. And if that means getting down on the floor, then get down on the floor and connect to your core. Until next time guys. Thank you very much and I'll see you next week.
