Here are a few of my favorite moves/ways to reduce and relieve back pain. whether you have back pain from sitting down all today, a mild injury, or simply because your back muscle are weak, these exercises can help improve your condition - Should you have any abnormality or severe injury with or around the areas of your back or spine, please consult a physiotherapist before practicising these exercises on your own.
Exercise to perform: Scorpion
Doing 10-15 repitions of the scorpion (alternating sides) will dynamicly stretch and losen up your back. If I am ever standing or sitting for long periods of time, I just get down on the floor and do this stretch.
Exercise to perform: Mckenzie
A rehab exercise to do, as well as strength and flexibility exercise. As you stretch your abs you extend your spine back in the opposite direction from every day forward flexion we strain on our body such as from sitting slouched, standing with poor posture, sleeping, and many more.
Exercise to perform: Hip flexor stretch - standing with back leg straightened (or as much as you can lengthen the back leg)
Tight hips can be a cause to back pain so it is important to stretch out your hips.Sitting down all day will tighten your hips fast and chances are most of us will still be forced to have seated jobs/studies. The sooner you start to regularly stretch out your hips, the better you will feel.