Hours and hours of sitting and working at your desk will surely lead to back pain. Back ache or back pain can be caused due to strain on any of the over 200 muscles in your back. Proper posture while working at your desk can help in reducing and preventing back pain. There are also some exercises which can easily be done while sitting on your chair. Here are three very simple exercises for back pain which can help you:
* Shoulder blade exercise for back pain
The shoulder blade exercise for back pain basically requires you to squeeze the blades of your shoulder. Shoulder blades are bones which attach your arm bone to your collar bone and are roughly triangular in shape. They are located on your upper back. To do this exercise, just sit upright in your chair. Your shoulders should be relaxed and your back should be straight. Slowly push your shoulder blades back towards each other. Your chest will be held high in this position. Now hold it for about five to six seconds. Relax. Repeat this exercise about four to five times. This exercise helps in easing and preventing back pain by strengthening the muscles of your shoulders and upper back.
* The twisting exercise for back pain
This exercise for back pain can also be done while you are sitting at your desk. Sit upright with your back straight. Your feet should be firmly planted on the floor. Your thighs should be parallel to the floor. Now slowly turn your neck and back towards your right and turn as much as possible. Your legs should not move while doing this exercise. You can either let your hands lie in your lap or use your arms to help you do the exercise. You can use your hands to support yourself by placing them on the back of your chair. Hold the position for about five to six seconds and then come back to your original position. Repeat the exercise by turning your back to the left side. You can repeat this exercise two or three times on both the sides. This exercise will help stretch and strengthen your lower back and hip muscles and prevent back pain.
* The sideways bending exercise for back pain
This is another exercise for back pain which can easily be done while working at your desk. Sit upright in your chair with your back straight. Hold your left hand with your right hand and place them in your lap. Now slowly bend towards your right side. You will feel a stretch in the muscles on the left side and on your lower back. Don’t overdo this exercise. You might just hurt your back. Bend as much as is comfortable and then hold for four to five seconds. Come back to your original position and then repeat on the left side. This exercise for back pain strengthens the muscles on the sides, on your lower back and your hips.
These exercises for back pain are easy to do and can be done while you are working. If you have a back injury or have had surgery of any kind, it is advisable to consult with your physician before attempting these exercises. Otherwise, if these exercises are practiced slowly and regularly, they will strengthen the muscles of your back and prevent back strain.