Staying a person for a long time in one position leads to the fact that the back begins to numb. Unfortunately, many people at work are in a sitting or standing position for a long time, so they often suffer from back pain. To avoid such unpleasant manifestations, it is necessary to periodically perform exercises on the back.

Sit on a chair, put your hands freely. As you inhale, turn to the right, twisting your spine completely. Try to put your palms on the back of the chair, and briefly stay in this position. As you exhale, slowly unwind, stretch the top of your head straight up, as if stretching your spine. As you inhale, turn to the left. Do the exercise 2 more times.
Raise your hands up, connect your fingers into a “lock”. As you exhale, lean to the right, press your buttocks firmly against the seat of the chair. With an inhalation, straighten up, reach up behind your palms. Exhale as you bend to the left. Repeat the exercise 5 times in each direction.

Stand up straight, raise your hands up. While inhaling, make a slight backbend, point your hips forward so that there is no load on the lower back. In no case do not throw your head back, the chin should be directed to the base of the neck. As you inhale, slowly straighten up. With an exhalation, lower the body down, round your back. Relax completely, but try not to bend your knees at the knees. Hold the pose for 1 minute. As you inhale, slowly straighten up.

Put your hands behind your back, interlacing your fingers. As you inhale, raise your arms up, opening your shoulder joints as much as possible. With an exhalation, tilt the body to the legs and relax. Hold each position for 2-3 minutes. As you inhale, slowly straighten up and lower your arms along the body.

Bend your arms at the elbows, spread your legs shoulder-width apart. On an inhale, turn your torso to the left. Straighten up with an exhale. On your next inhale, twist to the right. Do 20 turns in each direction.

Lie on the floor, place your palms near your chest. As you inhale, slowly lift your upper body off the floor. Get up as long as you feel comfortable. As you inhale, move your shoulders down and back, opening your chest. Hold this position for about 20 seconds. Exhale as you lower yourself to the floor. Sit with your buttocks on your heels, lower the top of your head to the floor and relax your back. After a minute, lie down on the floor completely and rest a little.