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I'm a working lady and I have an office job which requires me to sit almost 8 hours a day. Due to continuous sitting I've been experiencing occasional backache.It is a worrisome situation because it is gradually getting worse. I'd like to receive some recommendations on exercises to get rid of my backache.

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    Which part of your back? Upper? Lower? Middle? Do you have any trigger points? – Ask and Learn Dec 17 '18 at 3:26
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As you are a working lady I would recommend few simple stretches, that might be helpful in most of the cases I have seen : Spin stretch: Stretching out your spine and it feels good to do, too. Lie on your back and place a small cushion under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in. Take a big deep breath in and as you breathe out roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Take a big deep breathe in as you return to the starting position. Repeat six to eight times, alternating sides. enter image description here Leg Stretch: t is very common for your hamstring muscles, which are found on the back of your legs, to be very tight when you experience lower back pain. For this reason it is recommended to stretch them out. You can see a great stretch for the hamstrings below. To carry out this exercise, lie on your back with both feet on the floor and knees raised up. Loop a towel under the ball of one foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg, try not to overdo it. Hold for 20 to 30 seconds. Repeat two times for each leg.

If you get numbness or sciatica with this stretch you should be careful and you should definitely be working with a physical therapist to help give you parameters to work in that do not irritate the nerve.enter image description here Lastly Bird Dog: Mobilising your lower back is important to aid it’s recovery. The bird dog exercise is shown in the image below and is great for mobilising the lower back. To carry out this exercise get onto all fours, make sure your hands are directly under your shoulders, and knees directly under your hips. Your spine is in a neutral position and you need to keep your head in line with your spine. Take a deep breath in and as you breathe out extend one leg and the opposite arm to inline with your spine. You need to keep your spine in a neutral position at all times, so don’t let your lower back sag down. Hold for 5-10 seconds and as you breathe out lower both your leg and arm to the ground. Repeat this exercise eight to twelve times alternating sides.

Again there should be no pain with this exercise. And if you do it incorrectly you will feel more pain in the back the next day.enter image description here you should try doing bit yoga for free mins a day, it help open up your body. Try taking breaks in between your work if you can. hope these exercise will help a bit if it doesn't I would recommend seeing a Doctor for better assistant

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The best way to prevent backpain or relieve symptoms is to keep active . the exercise is "knee to chest stretch" this exercise begins with your lying on the floor on your back. Bend your knees up until your feet are flat on the floor .using both of your hand pull one of your knees right up until it touches your chest.squeez your abdominals and keep your spine flat on the floor .hold the squeez for five seconds before returning to the start position .repeat it but with the other leg. When you have done it try using both knees at the same time.repeat it one time in the morning and one time in the evening.

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If you have been in a sitting position all day then the most likely culprit is that your hip flexor muscles (Iliopsoas) have become chronically shortened, so if you do any stretching that is likely to be the most effective. I would not recommend any stretches that involve rotating or flexing of the lower back - repeated flexion has been shown to be the cause of herniated discs. I would recommend some basic core strengthening exercises such as planks and the bird dog that Zero001 mentions.

However I strongly recommend that you see a fitness professional or physical therapist - we can only guess at the most likely causes but without a proper postural assessment we can't be sure if that's correct. It's also well worth having them make sure that you are performing your stretches and core exercises correctly.

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