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Easy exercises to alleviate back pain, Many of us spend hours sitting down, often resulting in back pain. ”When we sit for long periods, whether at a desk, behind the wheel or simply on the sofa, we tap into habitual postures which often leave us with back pain, knee pain and weak glutes." Jade Coles, a yoga instructor with Insure4Sport. Thankfully, performing simple exercises inspired by yoga and Pilates can help to combat those postures and realign the spine. ”The good news is that you don't need to do a full hour on the mat; releasing and relaxing your body can be achieved with just a few tools and techniques.” "The three moves below will strengthen muscles, align the spine and help us discover a new sense of energy and focus for the day ahead.” Seated cat-cows: These simple back and neck stretches are easy to do at your desk. ”Sit on the edge of your seat with your feet firmly planted to the floor. With hands on your knees, take gentle cat-cows (alternately rounding and arching your back).” "This releases the spine and neck and allows space to be created between the vertebrae.” Side stretches: Side stretches are a great way to relieve lumbar pain. ”Sit in the chair with your feet planted on the floor, or sit cross-legged on the floor. Float the left arm up to the sky and over to the right-hand side, then allow the right hand to slide away from your body. Hold here for 5-8 breaths.” Glute bridges: Glue bridges are an effective way to relieve the stress of sitting at a desk. ”Start by lying on your back with your knees bent and feet planted on the floor. Keep your arms by your sides, palms down, and push your hips upwards.” "To find more space in your chest and breathe more deeply, you can interlace your hands under your back and squeeze your shoulder blades tightly together.” THIS VIDEO MUST NOT BE EDITED FOR LENGTH TO COMBINE WITH OTHER CONTENT