One of the consequences of excessive sitting, but also of the over-activity is the back pain. About 31 million Americans have problems with back pain. It is a common nuisance and it requires care and diligence to be eliminated.stretchWhether you have numbness, pain or cramps, following stretching exercises will help you to keep your back fit.

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  1. Stretching the back leg muscles

1

Hold for 30 seconds each leg.

  1. Stretching knee to chest

2

This helps to strengthen the muscles of the buttocks. Hold for 20 seconds each leg and repeat twice.

  1. Stretching the spine

3

Hold 20 seconds and repeat with the other knee. You can do this as many times as you want, but do not overdo.

  1. Stretching the piriformis

4

Hold 30 seconds and repeat with the other leg.

  1. Stretching the hips

5

Hold 30 seconds and repeat with the other leg.

  1. Stretching the quadriceps

6

Hold for 30 seconds on each side and repeat the exercise twice.

  1. Fully stretching back.

7

Hold for 30 seconds and then try this:

8

Hold for 10 seconds on each side.

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