If you sit all day, staring at the screen and your only activity is walking with a cup of coffee, you know exactly what back pain is.

Temporary massages and stretching will not help you. What you need is a regular exercise. Therefore in this article we will show you some exercises that will make your back strong and healthy. The best part of these exercises is that you can do them while sitting.

Exercise # 1

Sit straight with your feet on the floor. Put your arms next to your body. Now raise your shoulders toward your ears and keep the neck straight. Then you need to lower your shoulders quickly.

Repeat this exercise several times.

Exercise # 2

For this exercise you need to sit straight with your feet on the floor and place your hands next to your body. Keep your neck straight and straighten your scapula. Do not lift the shoulders.

Hold this position, pull your shoulders forward and turn your body from left to right.

Repeat this exercise several times.

Exercise # 3

Sit up straight and spread your knees in line with your shoulders. Bend your arms at the elbows, and make sure that you are touching your shoulders. Start with a circular motion.

Repeat this exercise several times, then change the direction.

Exercise # 4

Sit on the edge of your chair and spread your knees in line with your shoulders. Put your hands behind your head and open your elbows. Your hands must be in a parallel line.

Move your body from left to right 10 times.

Exercise # 5

Sit up straight and spread your knees in line with your shoulders. Put your hands behind your head. Tilt your head back and look at the ceiling as far as you can.

Repeat this exercise as many times as you can.

Exercise # 6

Sit straight and bend your knees. Bend forward at a 90 degree angle. Try not to turn back. Hold this position for a few seconds and then return your body to the starting position.

Repeat this exercise 5-6 times.

Exercise # 7

Sit up straight and spread your knees. Put your hands behind your head and move to the side.

Repeat this several times.