There are plenty of reasons for common back pains that include extended office work, sitting for long hours, and a general weakness of the muscles in that area of the body.
One of the first steps to help combat pain is to increase the strength of the lower back, which can be done with some relatively simple exercises.
Bring a yoga mat, lie on your hands and knees and keep your back straight and from this position, bend your back like an angry cat and lower your neck down, this will make your whole back muscles gently stretch. Maintain this position for five seconds then ease your stomach to the floor and gently raise your neck and you start to feel relaxed. Maintain this position for at least five seconds. Repeat 12 times for 3 sets and don’t forget to maintain each position. Avoid cramps when you’re doing this exercise and try to do it every day to relieve your back pains faster.
This is another very good exercise for your abs and back muscles. It protects the spine and improves your posture. Set-up on your hands and knees as you did in the previous exercise and then lift your right leg straight and raise your left arm also straight. Stay balanced for five seconds then switch your position with the other arm and leg. Keep your neck at your body level without raising or lowering and breathe deeply. Repeat 12 to 15 reps for three sets.