Those of us who spend most of our day inside the office and sitting on a chair can probably relate, the experience of a stiff back after hours of sitting down is not the most pleasant of experiences. We’re not alone though, the vast majority professional office workers experience one form of back pain or another.
With that said, here are a few good exercises that will help alleviate that strained back of yours.
Light Crunches
Most of us know what crunches are and maybe thinking that doing crunches isn’t probably the best way to go about keeping back pain away. Let me tell you that, that notion is false and we should consider doing them partially (the chest only goes half-way up and does not touch the thighs). Apparently doing partial or light crunches can strengthen the back muscles and aid in any back problems one may have.
Wall Sits
Ok, wall sits are pretty easy and should be easily doable at home without any specialized equipment; just put your back to a wall and you’re good to go.
What you want to do is stand about 10 inches from the wall and then slowly lean back up to a point where your back is flat against it. Now slowly slide your back down until your knees have bent slightly while pressing your back to the wall. Hold this for ten seconds then slide your back up the wall again. Repeat this for 8 to 10 times.
Knee to Chest
Here’s a fairly simple one to try out the next time you’re out at the gym but can also work with any flat surface you can lie on.
Lie on your back then bend your knees as your feet lie flat on the floor. Now bring one knee to the chest by lifting it up while keeping your back and resting feet firmly to rested to the floor. Alternate between legs for about 2 to 4 times per leg.