We all know that a sitting job can be harmful for our back. Unpleasantness, pain and muscle cramps are just some of the issues we all face.
If you don’t have the time and money to go and have a massage by a professional, you should try these simple and effective exercises that can help you in dealing with the back pain.
Place your hands behind your head, hold your elbows in a locked position and keep your hands behind the neck. Try to push your elbows as far back as you can, breathe in, spread your hands and push your chest back.
After exhaling, return to the starting position and try to push your chest back again. Repeat this exercise 5 times.
Breathe in slowly while moving your shoulders back and stretching the chest. Try to bring your shoulder as close to each other as you possibly can.
As you exhale, bend your back, put your shoulders forward and lower your head and neck towards the chest. Do this exercise 8 times.
Breathe in and straighten your back. As you exhale, turn your body towards the back of the chair and keep your back straight.
Put your hands on the back of the chair. Stay in this position for 30 seconds and take 5 deep breaths. Afterwards, turn for the other side and do this exercise 3 times for each side.
Put one of your hands on the chair and place the other arm straight up while slowly bending one the opposite side of the stretched arm. Do this exercise 10 times for each hand.
Stretch your body forward, feel the tension from stretching and try to touch your hips with your stomach. Keep your back straight.
Maintain this position for about 30 seconds. Take 5 deep breath and then do it on the other side.
Do this exercise 2 or 3 times for each side.