There is no doubt: lumbar and neck pain are one of the evils of the 21st century. The back pain is mainly caused by poor posture and because of spending many hours at the computer. The problem is that it can become chronic and cause numerous future inconveniences.

In this article, we propose some very effective stretching exercises against back pain, for those moments when it begs you to give it some rest.

Exercises to reduce back pain

According to a 2010 study on spinal care, 80% of the world's population suffers from back pain at least once in their lifetime.

This disorder is considered a chronic health problem and mainly affects adults who perform certain jobs (employees, first of all).

The good news is that there are several stretching exercises that can help you in those days when you can't even move in pain, but you still have several hours to go home or thousands of activities to do.

Some can be done at work; others need a more comfortable and quieter place. Below we indicate the most suitable stretching exercises for the back:

Knees to chest

• Place a mat on the floor and lie on your stomach with your legs extended.

• Bring one knee to your chest and hold it with both hands.

• Hold this position for 30 seconds and return to the starting posture. Repeat with the other leg.

• Do 10 repetitions with each leg.

If you can, complicate this exercise a little by bringing both knees to your chest at the same time instead of alternating. The idea is to assume the position of a "ball" and remain as still as possible.

Legs extended

The hamstrings are muscles that begin at the pelvis and extend to the tibia. They are related to the movements of the hips and many times must be treated when the pain is generalized.

• To stretch them, lie on your stomach and bend your left knee in a right angle (90º).

• Grab your toes with your hand and extend your leg as far as you can. The idea is that it is completely straight and with the sole of the foot towards the roof.

• Maintain the posture for a few seconds, repeat 3 times and then switch to the right leg.

Back extension

This is another exercise to do at home, but this time on your stomach.

• Put your hands behind your neck, interlacing your fingers.

• Lift your shoulders and head, bringing them back in order to arch the spine well (especially the dorsal and cervical vertebrae). Feel how homoplates approach.

• The movements must be very slow and delicate.
Flank twist

It is not a circus exercise, but a perfect stretch for spinal pain.

• Lie on your stomach on a mat and straighten your legs, keeping them well together. The arms must remain next to the torso.

• Turn the hip to the left side while bringing the knees to the left (without separating them)

• Try not to take your right shoulder off the floor so that the exercise is perfect.

• Maintain the posture for a few seconds, rest and repeat with the left side. Do 5 reps on each side.

Side stretch

Pain in the lower back usually occurs in people who lift a lot of weights or spend many hours standing. This exercise is great for stretching the lumbar vertebrae and hips.

• Kneel and flex your right knee so that your foot rests on the floor.

• Lift your body and bring your left leg back (the instep must touch the floor). To maintain balance and stretch better, support your right knee with both hands.

• Maintain the position for 30 seconds. Do not forget that the back must remain straight.

• Alternate the movement with the left leg bent.

Exercise of the cat

It is called this because it emulates the movements of felines when they stretch after a nap or after having maintained the same position for hours.

This exercise is often used during Pilates classes and rehabilitation sessions, because it helps to make the spine flexible and to stretch the back muscles.

• Kneel, rest your palms and toes on the floor.

• Hold this position with your back straight for a few seconds and then form an “arch” with your spine.

• Wait a few seconds and move on to the second position: the “broken” column is curved in reverse.

• Repeat several times.

• Don't forget to check your breathing and do this exercise very slowly!

Total back strain

You can do this exercise by leaning on the desk in your office or at home.

• Standing with your legs together, bend your back so that it is parallel to the floor.

• Stretch your arms as much as you can to follow the line of the back and lean on a chair or table.

• Force yourself with your shoulders upwards, so as to stretch every muscle in your back well.

• Hold the position as long as you can and get up slowly so that you don't feel dizzy.

• If you find it very difficult to keep your legs together, spread them at your hips.
Beside doing these exercises to relieve back pain, you can also invest in Betterback – a lightweight posture corrector. It not only eases back pain but also prevent it by allowing you to sit in the right posture. To know more about this device, read this in-depth Better Back review.

Conclusion
Since back pain can affect our routine, we can take a few minutes a day to perform these stretching exercises to prevent and relieve it. You need to pay attention to your posture, get up from your chair for a few minutes every hour and keep the correct distance from the computer screen and keyboard.

These exercises are more than interesting and effective, but they are not the only options for avoiding back pain.