Tiring urban life plus after-work nights make you want to get closer to a bed or couch. You might dump yourself in the cushion right away or gratify your eyes with Netflix shows. But sitting or lying down too much will cause pain more than comfort.

Research has shown that back pain is the result of sitting or lying down too long. It causes the supporting muscles, pelvis, and spinal vertebra to deactivate. An incident report verifies that it is one of the common health problems in the US. In fact, 50% to 80% of adults experience back pain every year. It can befall both men and women at any age.

“The spinal column and its contiguous muscles, ligaments, and tendons are all designed to move, and limitations in this motion can make back pain worse. Almost everyone can benefit from stretching the soft tissues – the muscles, ligaments and tendons – in the back, legs, buttock, and around the spine.”

Now, if you’re bed-weary, take the chance to do body stretches to relieve your pain. It’s time to bridle your lackadaisical nature and invigorate a healthy lifestyle.

When you’re a first-timer, the movement hurts so do it gently to avoid injury. Always keep your back upright to the surface in both lying down and sitting positions. Wear clothes that won’t crunch your nerves and muscles. Moreover, hold or switch your stretching routines within 20-30 seconds and repeat them 5-10 times.

An entire day sitting can cramp spinal muscles. Before going to bed, stretch and strengthen your back. As you sit on the cushion, extend your legs straight in front and spread your arms at shoulder level. Twist your body back and forth together with proper breathing. Free the tension while improving the stability of your body posture.

With enough space (your bedroom should work!), you can release tension by stretching your back forward while kneeling. Aside from back pain, it will also relax muscles all over your body.

Take the pain of sitting by doing this simple pose. It will help you stretch your lower back and hips. When you do so, try to extend your arms to the front.

To do this, stand with your head bent down to your knees. It efficiently stretches the back, hips, and hamstrings. Also, it strengthens your knees and thighs, which is good if you spend a lifetime sitting at work.

Facing too much in the computer can give dreaded cramps to your neck which will cause chronic back pain later on. Prevent it by doing neck exercises regularly. By using both hands, reach to your back and hold the wrist using the other hand.

Beds and mattresses may help reduce body pains, but the wrong one will give more trouble. Mattresses that are too firm push the body’s pressure point causing ligament displacement. On the other side of the coin, a bed that is too soft causes bad sleep posture as it concedes your body to plunge.

Be wise and choose a mattress that makes you feel as if you’re a bubble floating in the air. Invest in a bed that will provide you better sleep and less pain.

Engaging in self-wellness activities leads to productivity. While attending to your career, spend some time rejuvenate because being healthy makes you wealthy. Say “Sayonara” to body pains and gain through the pain.