Easy Exercises for Tired Backs

Easy Exercises for Tired Backs

If you sit for a long time during the day, you need to change something in your daily routine. This will relieve your back pain, which is inevitable. In this text, we will suggest a few easy exercises for tired backs.

Tired back

We live in a time when we are overwhelmed with work and forget about proper posture. That is why many people have problems in the form of back pain. Researchers have shown that as many as 60% of people who do office work have back problems. These are most often scoliosis or discus. So you need to change something in your habits before it is too late. Excuses that you don’t have time are no excuse. For example, these few exercises that we have set aside for you will not take you more than 15 minutes a day. This means that you can do them at any time of the day. Also, to perform these nike exercises you need a gym.

Shoulder belt exercise

Shoudler belt exercise.

You can do this exercise even with a bottle of water. You don’t have to have weights. Sit on a chair with your back straight. Take the weight / bottle in your hands and place them next to your body. Then do the weaning with the weight / bottle and do it 20 times. After that, with the same load in your hands, stand up and join your arms in front of you, also 20 times.

To strengthen muscles

Plank exercise

Plank is an ideal exercise that will be extremely pleasant after a few hours of sitting in the office. Take a position on the surface as in the picture, as in the picture, and try to stay in that position for 60 to 90 seconds. This is one of the most effective exercises for back pain.

Spine stability exercises

Spine stability exercises

This exercise will further improve the stability in your spine, even in the abdomen. Breathe properly while performing it. When you are in the starting position, on your back with your legs outstretched and your arms next to your body, take a deep breath. And when you bend your knees towards your stomach, as in the picture, then exhale. Do this exercise 15 to 20 times.


In the introduction, we stated that the problem of tired and sore backs is a very widespread phenomenon of modern life. Do not ignore this fact. You have probably felt back pain or stiffness at least once in your life. Make an effort to overcome them. Don’t let this problem block you in your daily life. Do the exercises we suggested. After a few workouts, you will feel a significant improvement.