I hate bleachers

Too late to help with you fo rlast night, but for the future: Let me impart some yogic wisdom:  Sit with your shoulders up - not rounded.  Also, do not lock shoulders into position, try to be conscious of the natural S shape curve of the spine and allow it to be. Picture your lower back as being straight.  imagine a string from your tail bone to your belly button in a taut position.  It kind of feels like doing Kegels - and that would not hurt while you are at it.  Breathe into your lower back and imagine blood circulation flowing freely.  Try to do gentle spine partial twists:  keep your shoulders in a straight line, chin at a 90 degree angle and twist very slightly and gently to each side.

  got it! thanks neecee - I am actually going to print that and keep it as a reminder for next time!  my posture sucks, generally speaking and I am working on that - suppose that is part of the problem...