Longer working hours spent sitting with no physical activity is leading to lot of health issues in the lives of working professionals. Out of the many, back problems seems to be most prevalent among all ages and genders. 

Most affected people aren’t taking any steps to take care of it and mostly ignore it without giving it much thought. They consider it as a minor health issue, expecting it to eventually go away with time (Read more about 5 Exercises that you must do!)

Well I’m here to help you put an end to that habit. Any decision related to your health should be taken cautiously and wisely, no matter how insignificant you might find it. Your back is the strongest support of your body and it’s your responsibility to treat it with that much amount of care. It’s time you stop ignoring that back pain and do something about it.

To make things simpler for you, I have listed down some of the easiest exercises that don’t even require you to move out of your comfort zone. Here are some exercises to minimize back pain, that anyone can do at home, with relevant videos to make you understand them better-

1. Cat camel exercise

How to do it

  1. Get down on your hands and knees.
  2. Place your hand in a relaxed position and allow it to droop.
  3. Arch your back up towards the ceiling until you feel stretched in your upper, middle and lower back.
  4. Hold this position for as long as it feels comfortable. Then return back to the starting position with flat back while you are on all fours.
  5. Let your back sway by pressing your stomach toward the floor.
  6. Lift your buttocks towards the ceiling and hold this position according to your stamina. Repeat this 2 to 4 times.

2. Superman

How to do it

  1. To begin with, lie down straight and keep your face down on exercise mat.
  2. Simultaneously raise your arms, hands and legs off the floor and hold them there for a few seconds.
  3. Slowly come back to the original position by lowering your body towards the ground. Make sure you continue with the inhaling and exhaling process.
  4. Repeat this as per your stamina level.

3. Bird dog exercise

How to do it

  1. Kneel on the floor with your hands firmly placed, keeping your shoulder straight.
  2. Lifting one hand along with the leg opposite to it and keep your other two limbs fixed on the ground. 
  3. Try to first work on balancing your body weight. Hold this position for few seconds and repeat the process as per your stamina.
  4. Repeat the same with the other hand and leg.

4. Hip Bridge

How to do it

  1. Lie on your back, make your arms relaxed, get your feet apart and bend your knees.
  2. Squeeze your buttocks as you lift your hips. This is one of the exercises for a great butt!
  3. Watch the video below to get aligned in a straight line. Hold the position as long as you can and repeat it at least 4 to 5 times depending upon your stamina.

Even by doing one of these every day, you will notice a huge difference in your back’s condition.