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Ease your back pain without leaving your couch


If you are having some back problems, you should try these few and simple exercises to fight off the pain. Moreover, you can do these without even leaving your chair.

Pain in the lower back – Sit up in your chair. Lift one of your knees to your chest by gripping it at the back of your thigh. Pull it lightly to your body and hold it in that position for 30 seconds and then release it. Repeat with the other leg.

Aching shoulders – Take a deep breath and move your shoulders up toward your ears. Hold them in that position for 3 seconds. While exhaling release your shoulders back to their natural position. You can repeat this exercise ten or more times.

Painful feet – Place one foot in front of the other. Gently curl toes of your back foot towards the sole and heal of your foot. Hold it in that position for 30 seconds. Slowly release your toes and change foot position in order to repeat the exercise with the other foot.

Painful wrists – Curl your fingers into fists. Put them in front of your body. Make circular motions with your wrists. And repeat this exercise ten times in both clockwise and counterclockwise directions.

Painful chest muscles – Put your hands on the back of your head. Your elbows should be positioned to resemble wings. Spread your elbows back toward the wall, squeezing your shoulder blades together. Hold that position for 30 seconds and gently return elbows to initial position.

Painful hip – Sit with a straight back at the very edge of the chair. Now, gently rotate your torso to the right. Move your left leg and extend it in a position like you are doing reverse lunges. Right leg should be kept at a right angle. Lift your chest and press hips to the floor. Slowly release and go back to initial position. Repeat the same with the other leg.

Pain in gluteus – Sit up in your chair. Lift your right ankle on your left knee. Move forward with your upper body and feel the gluteal muscles stretch. Hold that position for 30 seconds. Move back slowly and repeat with other leg.


Painful middle or upper back – Put your arms around your body like you are hugging yourself. Put your right hand on your left shoulder and left hand on right shoulder. Inhale deep breaths and hold for 30 seconds and release slowly.

Painful knees – Sit up in your chair and place your feet flat on the ground. Slowly stand up. Do that in singular motion. Again, slowly return to sitting position. Repeat 10 times.

Painful neck – Sit up with your back straight and feet positioned flat on the ground. Lean your head to the left, bringing your ear to your shoulder. Stay in that position for 30 seconds. Release slowly and return your head to the middle position. Do the same with your right side.

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