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That agonizing tightening in your lower or upper back could possibly be the outcome of sitting at your computer all day long without taking breaks. The first step to avoid this can be to stand up and walk around on a regular base. A helpful tool at home can be a back stretcher. With such a device you can stretch your back in attempt to relax the muscles and strengthen them at the same time. Here are some exercises you can do to relieve for example your lumbago.

1. Supine back leisure and lengthening

Lie on your back next to a wall to ensure that your feet are relaxing on the wall, your lower legs are straight and your knees are flexed at 90 degrees. Begin with your spine in an organic rounded form (your hand should have the ability to merely pass under your lower back). Gradually relax your back right into the floor and extend it by visualizing a piece of string pulling the top of your head, to ensure that your spine is straightened. A cozy blanket, water bottle or electrical covering under your back will help you to relax the muscles. All you need to do is relax and pay attention to the TV or music for as long as you like.

2. Sitting position adjustment

Sit on a bench next to a wall surface. Begin by sitting upright in a good position with your shoulder blades gathered and down. Just like the very first exercise imagine an item of string delicately drawing the top of your head upwards to make sure that you lengthen your spine upwards. In the beginning you can sit against the wall surface to inspect exactly how upright your posture is. Nonetheless, try to hold this position far from the wall once you get a better sensation for the appropriate pose. Try to attempt daily to measure how long you could sit in this position.

3. Simple neck exercise

When you have the ability to hold an excellent sitting pose for a longer period, you can go on to do some neck exercises. The first is simply turning your head forwards (keep in mind to imagine the spinal column extending) up until your chin touches your upper body and afterwards revolving it upwards as far as you really feel comfortable.

4. Rotating neck exercise

Rotate your head from left to right to each side of your body. Hold the end range position for about 5 seconds and go to the other shoulder. (remember to maintain your excellent resting pose throughout the exercise).

These four exercise are very basic, but effective to prevent back problems. If you keep having pain, maybe you should look for a more advanced lumbago treatment. Always pay attention you get the right exercises when contacting a specialist.