5 Back Exercises That Work Like a Massage

Over the years, we began to realize that sitting all day in front of a computer is not good for us. The back starts to hurt at different points, posture gets worse and muscle problems also appear. If you don’t have the time or money for a massage, it’s important to know some easy stretching exercises that you can do anywhere. In addition to improving posture, they give energy for everyday life.

Check out the examples we bring today. If you are going through a critical phase, with pain in your lower back or neck, talk to an expert so you don’t get hurt.

For: cervical. This exercise restores the correct posture of the spine and helps to improve blood flow.

Starting position: sit on the edge of a chair with your back straight. Separate your legs shoulder-width apart and place your feet flat on the floor.

This exercise is an adaptation of some stretches. Bend your elbows and place your fingers on the back of your head. Inhale and pop your ribcage out. As you exhale, return to the starting position and arch your back, moving your abdomen back. Feel how the muscles stretch. Exercise cannot cause any pain.

Repeat: 5 times.

For: eliminates pain in the lower back, restores the natural posture of the vertebrae and lumbar spine.

Starting position: sit with your back straight and hands on your knees.

Inhale and stretch your ribcage forward, trying to bring your shoulder blades together as much as possible. Stretch your head up, exhale and arch your back by moving your shoulders forward as far as you can. The head should go towards the knees.

Repeat: 8 times.

For: calm pain in the lower back and help with the functioning of the stomach and intestines.

Starting position: sit with your back straight and feet flat on the floor.

Inhale and, as you exhale, roll your shoulders to one side, keeping the rest of your torso still. Rest your hands on the back of the chair without bending your back. Stay in this position for 30 seconds, or as long as you take 5 deep breaths. Repeat the process on the other side.

Repeat: 3 times for each side.

For: helps with blood circulation after standing in the same position for a long time, stretching the muscles of the side of the back.

Starting position: sit with your back straight.

Place one hand on the side seat of the chair and relax your shoulders. Raise the other arm and start to lean it to the side, as in the photo, feeling the muscle lengthen. Try to keep your back straight, without leaning forward.

Repeat: 10 times for each side.

For: eliminate leg fatigue, stretch hip and lower back muscles.

Starting position: sit with your back straight. Place the ankle of one leg over the other leg, close to the knee.

Lean your body forward and feel how your chest ‘opens up’ during the process. It is very important to keep your back straight. Stay in this position for 30 seconds, or as long as you take 5 deep breaths. Then change legs.

Repeat: 2 to 3 times with each leg.

You may not be able to do this exercise in the office, as it is performed on the floor. But be sure to do it at home.

It is one of the favorite exercises of pilates teachers because it stretches and relaxes the back and buttocks. In addition, it is one of the most effective positions to relieve back pain. This stretch will help you relax after a hard workout or before bed.

Starting position: lie down with your stomach up.

Bend both legs towards your chest. Hug your left knee and bring it closer to your chest. Then, stretch your right leg towards the floor. Stay in this position for 30 seconds. Return to the starting position and switch legs.

Important: don’t bring the leg down before the other is very close to the chest. This is important for the quality of the stretch.