The spinal column is such an essential part of the human body. So much of our functionality depends on it and, as a result, we need to make sure we take the best care of it as possible.

If you have an office job, or any other type of job that requires extended periods of sitting, you might be suffering from spinal or back pain. In fact, about 40 percent of people with back pain have been sitting too long at the computer.

If this sounds like you, there are precautions you need to take to both heal the pain and prevent the damage from becoming any worse. If left untreated, back pain can spread into more serious issues, such as problems with bones, muscles, joints, and discs.

One of the best ways to fight back pain is to exercise.

All you need to do is watch the following video daily. In it, Yoga teacher Vytas Baskauskas takes you through several back-stretching exercises that will heal you up in no time. All you need is a mat and a strap (or towel or large cloth) to help with the stretching.

As you do the exercises, pay close attention to your breathing. Proper breathing techniques help dissolve any tension and let your body relax. When you relax, you’re able to complete deeper stretches, which optimizes the healing process.

Remember, 2 minutes every day is all you need!

Here are some other ways you can get up and move, instead of staying seated for long periods:

1) Walk across to the hall to speak to a co-worker personally, instead of relying on email.
2) Takes the stairs instead of the elevator or escalator.
3) Park your car farther away from the entrance.
4) Take the longest walking route.
5) Set a timer to get up and move around for at least 10 minutes every hour.

Know Your Back
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