Back Pain Getting You Down? Try These Simple Steps To Alleviate The Pain

If your career requires you to do a lot of sitting, you probably experience your fair share of back pain. You can't just go out and find a new career, but you can do things to alleviate some of the back pain. Here are a few suggestions for getting your pain under control.

Get Some Exercise During The Day

Even if you don't have time to do a full workout every day, there are some simple exercises you can incorporate into your day. In fact, here are a couple you can do during your lunch break.

Wall Slide  

This is an easy exercise you can do just about anywhere. It will strengthen your back and loosen your muscles.


  1. Stand with your back flat against the wall and spread your feet about 18" apart.

  2. Contract your buttocks muscles as tightly as you can to straighten your back.

  3. Bend at your knees as you slide your back down the wall.

  4. Continue sliding until you are in a near seated position.

  5. Remain in this position to the count of five and return to a standing position.

  6. Repeat this exercise five times.

Back Stretches

If you feel your back tightening and the pain starting to flare up, try some back stretches. You can do this exercise right in your office.


  1. Stand up and place your feet shoulder's width apart.

  2. With your knees slightly bent, bend forward at the waist.

  3. Raise your arms over your head with the palms of your hands facing the floor.

  4. Slowly flex your knees so that they're slightly bending and unbending.

  5. Bring your arms down and carefully roll your back and body to a standing position.

  6. Repeat this exercise five times.

Bring On The Hot

If you're stuck at your desk, you can use that time to give your back some heat therapy. All you'll need is a heating pad. Don't want to go out and buy a heating pad? It's okay. You can make one with an old sock and some uncooked rice.


  1. Fill an old sock with uncooked rice.

  2. Tie a knot in the top to keep the rice from falling out.

  3. Place the sock in a microwave for about 45 seconds.

  4. Remove the sock from the microwave and place it directly on your painful back.

Back pain can really get you down. Don't let it interfere with your life. Use these simple steps to get rid of the pain so you can get on with your daily activities. To learn more, contact a company like Southwest Florida Neurosurgical Associates with any questions or concerns you have.