I get back pain since long time. Is it due to bed sleeping pattern? I use to sleep on bed which was uneven. But now even after changing the bed back pain sometimes occurs when I sit in one position for long. There is no pain while standing or playing or during routine workout.
relieve back pain at home
Stretch. Don't sit slumped in your desk chair all day. ...
Think ergonomically. Design your workspace so you don't have to hunch forward to see your computer monitor or reach way out for your mouse. ...
Watch your posture. ...
Wear low heels. ...
Kick the habit.
Watch your weight. ...
Try an over-the-counter pain reliever.
What is your age.
Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier
Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B). Tighten your abdominals and press your spine to the floor. Hold for 5 seconds. Return to the starting position (A) and repeat with the opposite leg (C). Return to the starting position and then repeat with both legs at the same time (D). Repeat each stretch two to three times — preferably once in the morning and once at night.
2. Lower back rotational stretch
Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for five to 10 seconds. Return to the starting position (C). Repeat on the opposite side (D). Repeat each stretch two to three times — preferably once in the morning and once at night.
3. Lower back flexibility exercise
Lie on your back with your knees bent and your feet flat on the floor (A). Tighten your abdominal muscles so your stomach pulls away from your waistband (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C). Hold for five seconds and then relax. Repeat. Start with five repetitions each day and gradually work up to 30.
4. Bridge exercise
Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to hold the position long enough to complete three deep breaths. Return to the starting position (C). Repeat. Start with five repetitions each day and gradually work up to 30.
5. Cat stretch
Position yourself on your hands and knees (A). Slowly arch your back, as if you're pulling your abdomen up toward the ceiling (B). Then slowly let your back and abdomen sag toward the floor (C). Return to the starting position (A). Repeat three to five times twice a day.
6. Seated lower back rotational stretch
Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (A). Hold for 10 seconds. Repeat on the opposite side (B). Repeat this stretch three to five times on each side twice a day.
7. Shoulder blade squeeze
Sit on an armless chair or a stool (A). While maintaining good posture, pull your shoulder blades together (B). Hold for five seconds and then relax. Repeat three to five times twice a day.
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Use flat bed or ortho bed available in market. Prolong sitting will make your pain worse. Take a break after sitting 15-20 minutes. Do regular streching for your back n neck muscles.
Avoid bending work. Try to sit straight ad possible as .your whole back should be supported by chair. You can put cushoins behind your back while sitting. Take back support while driving.
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