That's awful I guess you'll have to do some yoga - 5 mins/day could make the difference - just try it

In our era, lower back pain is common and can have different causes: bad position while sitting on your chair, sitting down too much time without standing up without stretching, lifting heavy objects, hits, traumas, accidents.

Your back can hurt because of different reasons as that body area has many parts: muscles, the spine, tendons, bones, nerves, discs. It`s better to visit your doctor for better advice and specialized treatment.

In case your doctor considers it`s not a major trauma, here are a few exercises and tips/ tricks which helps you heal and get rid of the pain.

TIPS/ TRICKS: it is important to start once you wake up:

Have you ever noticed what a cat does once it wakes up, stands up? It stretches. Here it`s how: raise your hands in the air, after touch your feet, stay there for a few seconds, repeat a couple of times.

Massage helps. If you cannot afford to go to a professional, you can massage your back with both of your hands by softly pressing against your back`s muscles.

Long days at the office? Make sure each 2 hours you take a break. Stand up and stretch.

Work requires for you to stay on the chair in front of the computer all day and cannot take breaks, or whenever you take a break you just stand up and sit on another chair in the lounge?

Here are a few exercises for your back while you sit on the chair: move back, so your back is right against your chair, open your legs to be parallel with your shoulders, put your hands on your legs and try to stay straight up, keep the position for a few seconds. Repeat, keeping the same position move to left and to right as much as your body allows you to.

After a long day at work, you get home, and you just relax on your sofa, watching TV; that`s a no-no! your back is hurting, it is suffering even if you don`t feel the pain, in time you will. What can you do? Just go for a walk, a 30-40 minutes’ walk should be enough, and a bit of exercise doesn’t hurt anyone.

During your free time and your back is bugging you, here are a few exercise which will help you for sure:

Spine stretch #1. Lift your right leg in the air as straight as you can, hold it with your both hands and slowly pull it against your chest (don`t force it too much), change to your leg and repeat the same technique. Repeat several times.

Spine Stretch #2 (you need a big exercise ball for this). These are very easy and funny, place your elbows on the ball and after stretch all your body, it needs to be parallel with the floor. Stay there up to 10-20 seconds, stand up, shake all your body and repeat.

Spine stretch #3. Lay on your back, bend your knees, hold them with both of your hands and get them to your chest. Stay there a few seconds and feel how your spine cracks and stretches.
Spine exercise# 4. Repeat the actions at #3 point, but this time lower your knees lower to touch the ground on your left side, turn around and press the knees on your right side. Turn from side to side each 30-40 seconds. Repeat.

Get rid of your bad habits and exercise more, avoid sitting on your chair/ couch too much, it just harms your back, and you will suffer from back pain in the future.