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Back pain is a common problem for a number of people. With so many people working from home, it’s even more likely they’ll acquire back pain, especially without supportive work furniture.

Bad posture, sleeping in the wrong position, and throwing it out of place are the most common causes of back pain. For some people, their back pain comes from an underlying health condition.

For some people, doing certain exercises can relieve back pain symptoms. Here’s a list of exercises that alleviate back pain.

Partial Crunches

Partial crunches help keep both the stomach and back muscles strong with very little physical strain. Start by lying down. With bent knees, inhale and slightly raise the shoulders and contract the core muscles. Don’t pull up using arm and upper body strength. Exhale and slowly return to resting position. Repeat this exercise 12 times per rep.

Hamstring Stretches

People who regularly suffer from lower back pain should highly consider doing hamstring stretches. When hamstring muscles are sore or tight, they put more pressure on the lower back. Hamstring relieves this pressure and eases pain.

Lay on the ground with one knee bent and one leg in the air. Place a towel near the ball of the foot of the raised leg. Create resistance by straightening the bent knee while stretching. Hold for up to one minute on each leg for results.

Wall Sits

Oftentimes, people going through physical therapy for their back are told to do wall sits. Wall sits are essentially squats without the lower backpressure. The person who does this exercise must lean on the wall with their back aligned. Then they must squat down until their knees create a 90-degree angle. Hold this position for ten seconds before sliding back into a standing position. Repeat this up to twelve times.

Dealing with back pain can ruin someone’s day. By regularly doing these exercises, even people with chronic back pain can improve their symptoms and their quality of life. Best of all, these are all exercises that can be done at home. People who work from home also need to invest in supportive furniture to further alleviate back pain.