5 Back Exercises To Make You Feel Like You Just Got A Massage

Feb 20, 2019

You had another agonizing episode of back pain from a long day at the office. A stationary position can cause a lot of discomfort, pain, and loss of productivity in your day-to-day.

A massage is a great way to relieve the pain, but who has time for that! These are five highly effective stretching exercises that will boost your energy and help you relax. The best part is you can do them right in your chair at work!

This exercise is excellent for improving circulation of blood and targets the neck and spine.

• Start by sitting on the edge of your chair with your feet flat on the floor, shoulder length apart.
• Place both of your hands behind your head, bend your elbows, and lock your arms behind your neck.
• Take a deep breath, extend your arms and chest forward, then exhale and come back to the starting position.
• Try to stretch your elbows back as far as possible.

Complete five repetitions and stop if you experience any pain or discomfort. Soon you will be flying like a butterfly!

You can hear a back cracking in relief from a mile away! The Chair Twist is excellent for relieving lower back pain.

• Start by sitting in the chair with a straight back and keep your feet level on the floor.
• Take a deep breath and straighten your spine.
• While exhaling, twist your back towards the chair with a tightened core.
• Keep your hands on the chair with square shoulders.
• Stay in the twisted position for 30 seconds, and try to take at least five deep breaths before changing positions.

Complete three repetitions for each side.

Have you ever heard of a cat with lower back pain? We didn't think so. The Cat Cow is another great exercise to relieve lower back pain and improve the positioning of the vertebrae.

• Start by sitting on the edge of a chair with your back straight and arms placed on your knees.
• Inhale, bring your shoulders slightly back, and stretch the chest.
• Attempt to touch your should blades together while keeping your shoulders level.
• While exhaling, round the back and move the shoulders forward as you curl your neck towards the chest.

Complete eight repetitions and soon your feline alter ego will come out of the woodwork.

This exercise gives your gluteus maximus much deserved relief and also stretches the lower back.

• Sit in a chair with a straight back, and put your right ankle on top of the left knee.
• Push your body forward, and try to get your hips and stomach to touch.
• Make sure to keep your back straight, and hold the position for 30 seconds.

Complete two or three repetitions.

The Village People will be ready to recruit you to sing YMCA after you master this move. The Side Bend improves circulation and strengthens the abdominal and chest muscles.

• Start by placing your back against a chair with a straight back.
• Keep one hand pressed against the chair and relax your shoulder.
• Next, put your other hand straight up to the sky and slowly start to bend your side.
• Try to keep your body as straight as possible and try not to lean forward or back.

Complete ten repetitions for each side.

The bonus exercise is difficult to execute at the office, but it is exceptionally effective at stretching the lower back. This exercise is perfect before bed as a natural relaxer.

• Start by lying on your back and bring your bent knees to the chest.
• Hold your right knee, bring it tight against your body, and straighten the left leg as you place it to the ground.
• Hold the position for at least 30 seconds, bring both legs towards the chest, and change sides.

Do you have any other tips for back pain relief? We'd love to hear them in the comments! Let us know whether you're going to try any of these exercises and be sure to let your friends and family know about this article!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!