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Work from home? 4 Simple back exercises to get rid of back pain

by Nyucel Wellness on July 21, 2021

Sitting in one place for lengthy periods of time raises the risk of back and neck discomfort. This is common when someone works from home for long periods of time, seated in unhealthful positions. If you're experiencing back pain, take frequent pauses away from the computer screen to stretch and walkabout.

4 simple hack for back pain

Here are some simple backache-relieving stretching exercises.

This exercise helps you deal with back discomfort by loosening the neck muscles and reducing tension.

To do this stretch, follow these steps:

  • Take a seat in a firm chair.
  • Maintain a hip-width spacing between your feet and keep them parallel to the ground. Place your palms on your knees for support.
  • Bend your head forward gently, bringing your chin to your chest until you feel a stretch at the back of your neck.
  • Hold the position for fifteen seconds.

One of the simple hack for back pain


This neck pain exercise is beneficial because it relieves pressure on the spine while lengthening the muscles, providing immediate relief.

To do this stretch, follow these steps:

  • Place both palms on the knees and sit in a solid chair.
  • Lower both shoulders.
  • The chin should be tucked into the chest.
  • Keep the arms down and back while extending the head back slightly and raising the chin to the ceiling.
  • Hold the position for fifteen seconds.

back pain relief

This stretch is good for back pain relief as well as stretching the upper back and tummy. It's one of those back-pain-relieving exercises you can do at home.

To do this stretch, follow these steps:

  • Place your feet parallel to each other on the floor and grab the seat of your chair with your left hand and your right knee with the other.
  • Twist your upper body to the left, utilising the arms or the seat of the chair to pull yourself into an upper-body twist, while keeping your buttocks firmly on the chair.
  • Twist in the opposite direction after fifteen seconds of holding.

4 simple hack to get rid of back pain


This stretch relieves tension in the back, pelvis, and hamstrings.

To do this stretch, follow these steps:

  • Standing straight in front of you with a chair in front of you (back facing you)
  • Extend your arms while holding the back of the chair with your hands.
  • The feet should be in line with each other.
  • Bend forward from this position until your entire torso (including your head and neck) is in a straight line and parallel to the floor.
  • Hold this position for a total of fifteen seconds.


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