An-Najah News - Lower back pain is a common problem for many people of different age groups, and sitting in the same position for a long time is a danger to the bones and muscles of the back as it can cause severe pain due to their stiffness.

Scientists advise to do some exercises and movements that can help get rid of muscle stiffness and cramping while sitting.

Here are 3 easy exercises you can do at home to relieve tension in your back muscles, according to the Times of India Online:

- Turn around while sitting

Sit comfortably on the floor and stretch your legs in front of you. Bend your right knee and place it diagonally over the left leg. Place your right hand behind your back and your left hand on your right knee. Now wrap your torso to your right to look back. Look over the shoulder and stretch as far as possible. Pause for a few seconds and return to normal. Repeat the same movement on the other side.

- Move the knee towards the chest

Lie on your back on the floor with your legs extended and your arms extended, then pull your knees toward your chest. Start with the right knee and then the left knee. You can use your hands to hold your knees and move.

- Rotate of the lower back

Lie comfortably on the floor with your legs straight, with your arms extended in a straight line across your shoulder. Then bend your knees and first move your hips to the left side so that both legs move to the left until they touch the ground. Repeat the same movement on the other side.