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My back is stiff and it hurts after sleep. What can I do to reduce the pain? I sit in the office most of the day. I don't have an exercise program but I cycle to work.

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Which part of your back? Because you have an office job my guess you're talking about lumbar spine. –  maxywb Mar 17 at 15:08
    
Yes, I think you are right. –  adipro Mar 17 at 22:02
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3 Answers 3

I have had the same sorts of issue with my back some time ago. I really don't know what is wrong with your back, and can thus only speak from my own experience.

I have used an exercise ball at work for some years and it has helped a lot. I also have a height-adjustable desk and stand up approximately 50% of the day - I do not have a regular office chair any more! Just the exercise ball and the height-adjustable desk.

Every morning, I use 10 minutes for some (very light) core training and stretching which I also think has helped.

I have no ideas how long it will take before you will see any real difference, but I will guess that a few weeks should make some difference (at least, that is how I remember my case).

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Make stretching part of your daily routine. Try the shrug exercise (without any weight) everyday. It can done anywhere and everywhere (even at your seat at work).

The beauty of stretching exercises is that most of them can be done randomly and anywhere, even at your seat. Not everyone has the option of seating on a ball at work; however, stretching your back (and generally your whole body) at intervals (every hour or two) will reduce stiffness in any part of your body.

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I agree. Note though that the idea with the exercise ball is the strengthen you back muzzles... –  Tonny Madsen Mar 17 at 14:22
    
I know; I use one at home from time to time. If his office policies allow him, he should do it. Of course, he might be the butt of jokes in his office :) –  Kneel-Before-ZOD Mar 17 at 16:39
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Some people who do Yoga says morning stiffness is reduced after some years of practice.

Also perhaps Yoga/stretching late in the evening.

(The above relates to a general tendency of getting stiff during the night).

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