Six Easy Back Exercises To Make You Feel like You’ve Just Had a Massage

Living a sedentary life is one of the worst things you can do for your health. But what happens when your lifestyle compels you to spend hours pouring over a computer when you are in a desk job. You can’t exactly leave your job but what you can do is to neutralize the extremely bad impact such a condition has on your body.

Sitting all day is extremely bad for health and the back

Sitting all day can be detrimental to health in more ways than one. It can result in poor blood circulation especially in the legs. The biggest problem in sitting all day is your poor posture which invariably becomes a bad habit even though you don’t realize it. This affects your back and is the biggest reason for your back pain. Moreover, it can cause back cramps, taut muscles and pain. 

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Why simple back exercises with little effort can work wonders

While a great back massage is a luxury, you may not have time for it but if you do have the urge to relieve those taut muscles in your back and be relaxed, then these five effective back stretches based on the best stretching routines will make you feel great after you’re done. In fact, once you finish you will feel that you have had a relaxing and rejuvenating back massage. It provides relief from all the back tension and most of all lower back pain which affects millions of people worldwide. The best part of these exercises is that you do them all sitting on your chair. 

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1 Butterfly wings, what it’s good for, starting position

This targets the posture, spine and neck bones. It also corrects your posture and improves blood circulation. To start, you need to sit on a chair’s edge and keep your back straight. Your feet should be on the floor at least shoulder width apart.

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How to do it

The butterfly wings exercise is based on an easier version of Yoga poses called Bhujangasan and Dhanrassan. Place your hands behind your head. Now your elbows should be bent and arms locked behind the neck. Push the elbows as far back as possible. While extending your arms inhale and push your chest forward. Now exhale and resume the initial position. Now arch your back by pushing your chest inwards. This will stretch your muscles gently. If you feel any unusual pain during this exercise, stop it immediately. Repeat the exercise five times.

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2 Cat cow, what it’s good for, starting position

This exercise relieves low back pain and corrects the position of the lumbar vertebrae which is affected when sitting to long and in a bad posture. Sit on the chair with back straight and place your arms on your knees.

How to do it

While moving your shoulders back gently inhale and stretch your chest outwards as if trying to get your shoulder blades to touch. If they do then well and good. However, try not to lift your shoulder blades. Now exhale and make your back in a rounded position by moving your shoulders forward. Your neck should be curled towards your chest. Do this 8 times. 

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