BACK PAIN....

                                                      
After doing some research, I found-out that most employees have the same problem. Employees who become less productive because of their back aches due to poor posture.
These real problems have a significant effect on our commitment and our ability to produce. That is why it is important to relieve the back by choosing a suitable chair, eating healthy and learn to take a proper sitting position , as well as performing some exercises .  


Choosing the right chair to relieve your back at the office,Every human being is different and does not have the same physical characteristics . It is therefore necessary to choose a suitable office chair . Depending on your missions it can be ergonomic , have different mechanisms and have several options.
 
Optimal position relieves your back at the officeToday we spend more time sitting, entering informations on our computer. make sure you sit up straight , do not cross your legs .

10 exercises to relieve your back pain...
 
 Exercise 1
         
Stretch your right arm to the ground while under your neck to the left. Do the same in the other direction. To allow your neck muscles to stay flexible and mobile , perform this exercise several times a day .
       
 Exercise 2
        Stretch your arms up in ways that your hands are parallel to the ceiling. Alternatively press with your right hand and your left hand to it .
         
Exercise 3
        Run a circular motion with your shoulders . Inhale when they are ahead and exhale when you bring back.

Exercise 4
         Place both hands on the back by bringing the right elbow upwards and the left elbow down. In this exercise, it is not necessary that the fingertips touch. Now slowly bring the elbows back while inhaling. Hold your breath for a few seconds without compressing your chest. Slowly bring your elbows forward and exhale. In this exercise , you feel a clear tension between the shoulder blades. Repeat this on the other side .
   
 Exercise 5
    Extend your arms toward the floor of ways that your palms are facing inwards. Turn now to the outside while inhaling. Hold your breath for a few seconds . Then adjust your palms in their starting position at the same time as you exhale.
   
 Exercise 6
    Put your hands on your shoulders, your thumbs touching your joints. Raise your elbows in front of you , as far as possible until you feel tension in your shoulder blades up . Bring them then bends backwards, down and up , describing a wide circle .
     
Exercise 7
    Place your hands behind your back. Then raise to the shoulder blades. Bring your elbows back and inhale. Hold your breath for a few seconds , then exhale slowly bringing your elbows forward.
     
Exercise 8
    With your right hand grasp your left elbow . Gently slide your forearm toward the right side and made ​​the same in the other direction. You should feel a sharp diagonal tension in your back.
     
Exercise 9
    Cross your forearms laying your right hand on your left shoulder and your left hand on your right shoulder. Exhale , lowering the elbows and head. Then inhale back up.
     
Exercise 10
    Place your hands next to your thighs and lift to turn your left hip and your right hip. Your shoulders should remain horizontal .

That's all you need and your back wouldn't be a stress any more...