Sorry I have not posted for a while. I currently work officially 220% (70% job, 50% course at one university plus a 100% course at another university). Since this is of course not humanly possible I have a lot of stress. Probably that is the cause of my back pain, which suddenly appeared early in the morning of the 30th of September. Since then I wake up every night/early morning going bonkers. The pain is centered between my shoulder blades but often extends down both sides of my spine.
I have taken up yoga both to help with the back pain and to relieve stress. I do 10-20 minutes every morning, getting up at 6 on working days, and usually my back pain is manageable after that. My condition has also improved, even doing so little.
There is so much available on the Internet that although I started in October 2017 I haven't done the same routine twice. I vary the yoga with standing ab exercises, pilates and general workouts. Underneath I will give some links to workouts that I found particularly useful. I have stopped doing any kind of lying-down crunches where you have to arch your back because I have the feeling it is hurting my back. So when those exercises come up I keep my head on the ground. This lessens the impact of the exercise but I compensate by doing some extra work.
So here are some new workouts I liked:
https://www.youtube.com/watch?v=QAVECvJFv-k 10 min abs workout
https://www.youtube.com/watch?v=1R1w-YcubSk standing abs 10 min workout
https://www.youtube.com/watch?v=od0j4aNDGKM abs workout
https://www.youtube.com/watch?v=0vnn0qXOrLw&t=5s 10 min yoga workout