Do you know the most common reason for absence at work? Back Pain! Every one of us has experienced it in our lifetime. We all spend half of our days sitting at our same old office desks, and there are a number of things you may be doing wrong that might be the cause of your back pain.

Among adults, the most common age is between 35 to 55 years in which they mostly experience back pain but worry not, there are some very simple ways through which you can tackle it with ease. But, before that let’s give a quick look at the causes of back pain.


Many experts have revealed that back pain is mainly associated with how our back works and connects with our bones, ligament, and muscles altogether. The most common causes of back pain are strained muscles, muscle spasms, and strained ligaments.

The daily routine activities that lead to strains & spasms are lifting something too heavy and lifting it improperly or an abrupt movement of the muscles. Despite this, there can be some structural problems for which you must check with your doctor such as ruptured disks, bulging disks, arthritis, osteoporosis, sciatica, abnormal curvature of the spine, etc.

One of the most common reasons for back pain also including sleeping disorders and bad mattress. If your mattress doesn’t support your spine properly and keep it straight, then there is a great possibility that it is the prime reason behind your back pain. You can get the best mattresses of high quality within your budget by heading over to

Apart from this, back pain can also be a result of bending abruptly, pulling or pushing something, lifting, twisting, muscle tension, over-stretching, maintaining poor postures, etc.


If you are suffering from slight back pain now and then, so it’s high time that you try out these effective exercises which will help you in fixing you’re this problem. Regular exercise can help in building strength and immunity to fight back pain.

There are two basic types of exercises that have proven very beneficial to cure this problem which are core-strengthening and flexibility exercises. Some of the most simple and effective exercises are listed below which you can easily do at your home without any heavy equipment or machinery.

Full Body Stretch

Start with a complete body stretch to avoid rupturing any other muscles. You can try a bottom to heels stretch by kneeling on the floor while placing a mat on the floor with your hands under shoulders and knees under your hips. Don’t bend your elbows and keep your neck and back completely straight.

Take a deep breath and slowly move your bottom outwards back towards your heels. Repeat this action for about 8 to 10 times; you will definably help in easing up your back pain in just two weeks. Don’t overdo the stretch and go as far as you feel comfortable.

Knee Rolls

Place a small cushion under your head and lie down on your back, keeping your knees together and bent. Keep your body relaxed and chinned straight, roll your knees to the left keeping both shoulders straight on the floor.

Move your both knees to one side and take a deep breath while holding the stretch for 5 seconds then return to the initial position. You can repeat this exercise 8 to 10 times each side.

Knee to Chest

After doing some basic stretches take it to the next level by lying flat on the floor and one toe pointed to the sky. Bend your leg and pull it towards your chest keeping the other leg straight on the floor. Don’t try too hard in the beginning and if it still difficult then you can use your hands for some support.

Yoga Cat/Cow

Yoga one of the best types of exercises that you can do to reduce your back pain. This Yoga Cat/ Cow exercise is very effective in attaining perfect posture and curing pulled muscles. You can start by kneeling down on all your fours, keeping your hands beneath your shoulders and knees below your hips. Inhale deeply to keep your core muscles intact and exhale gently arching your spine like a cat.

This is a very easy exercise that everyone can do. You can also make it a little harder by holding each position for 10 to 12 seconds and repeat it at least ten times.

Bird Dog

To reduce the pain in your lower back, bird bog is a great fitness exercise. Start by kneeling down, keeping your hands beneath your shoulders and knees below your hips. Now raise your one leg and move it towards your back. Hold this position for 5 seconds and then do this with the other leg. You can try this exercise for about 10 to 15 times to ease up your back pain.

With the help of these experts’ suggested exercises, you can reduce your back pain and even make it disappear completely in a short period of time.

Author Bio:

Catriona Jasica 

I love to analyze things and to write about them. I just love reading books, traveling and movies which is basically my ultimate inspiration for writing different kinds of blogs. I find all these things very interesting and always eager to share my views with other people. You can find my other blogs at Top Vouchers Code.