A quick stretch can work out the kinks in your sore back.
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Let's face it -- most fitness routines require time and dedication to really see results. But there are some things that you can do now to help relieve back problems Your body's major workhorse can feel sore and cramped after a long day, so try a few five-minute moves that help improve back strength and condition. It may even help improve your mood.
Improve Your Posture
Poor posture can seriously hurt your back, especially if you sit in the same position for a large part of the day, warns ClevelandClinic.com. Take a few minutes and realign your spine for better posture. Check your workstation to ensure that your feet can remain flat on the floor with your knees and elbows bent to 90-degree angles. Imagine that there is a thread tied to the very top of your head that pulls it upwards. If you forget to keep your perfect posture, set an app on your phone or place a sticky note on your computer to remind you to periodically check your posture. This will help relieve stress on your spine.
Stretch Your Back
If your back feels sore, gravity could be to blame. After all, it compresses your body and especially affects the lower back area. Stretching can help you relieve some of that pressure while maintaining mobility in your back. Take five minutes to perform a few stretches. Start from a seated position on the floor and then bring your knees into your chest. Link your arms around your knees and use them to pull your legs in closer to your body and then release. Or, try the Cat/Cow pose from yoga. Get on all fours and round your back to the ceiling while inhaling and dropping your head to the floor. Then, while exhaling, drop your belly to the floor as you look up.
Take a Break
The NIH Office of Communications warns, "Low back pain is the most common cause of job-related disability and a leading reason for missed work." Whether you've been sitting or standing for a long period of time, taking a five-minute break can help to improve the condition of your back. Get up and move around -- even a walk around the block or walking up and down a few flights of stairs can help you increase mobility and get rid of back cramps and pain.
Strengthen Your Core
While you might be focused on targeting your back muscles, don't forget your core, which helps support your back. Five minutes of core exercises can help improve the muscle group responsible for stabilizing your entire midsection. Even a basic crunch can help you strengthen your core -- try doing 12 to 15 reps on a stability ball or do them on the floor with your feet resting against the wall. Or, try a reverse crunch by lying face up on a mat. Inhale and bring your knees into your chest. Raise your buttocks off of the floor and then exhale as you bring your buttocks back to the floor.