4. Switch Up Your Work Area
Sitting for long periods of time can lead to stiffness and back pain. Consider an ergonomic chair or a standing desk at work to alleviate the pressure on your back. If you are unable to invest in a new desk or chair, try placing a rolled towel behind your back at the lumbar region for more support. If you must sit for a long duration, change your position from time to time and take breaks to walk or stretch.
3. Invest in Comfortable Shoes
Wearing high heels or improperly fitting shoes can add extra strain to your back, as your back muscles try to compensate for an imbalance in the normal distribution of your weight. Toss those flip flops or high heels and treat yourself to a well-fitting pair of comfortable, supportive shoes. The added support takes some of the strain off of your back and relieves the pressure on your spine caused by shoes that put it out of alignment. If you treat your feet right, you will reap the benefits.
In addition to regular stretching before exercise, stretching can relieve pain by loosening up the back muscles and allowing more mobility. When you are stretching, be sure to wear comfortable clothing. Remember to use slow, gentle movements, and never force a move that feels painful. A simple exercise to try is to lie on the floor with your knees together and bent. Grasp your right knee and pull slowly toward your chest. Hold your knee toward your chest for 20 seconds, then slowly release. Repeat this exercise on the right leg three times, then begin again with your left leg.