Back pain is becoming one of the most common complaints in today's world of sitting for hours at a time in a stuffy office desk. Back then, it was only a problem for the elderly or hard laborers, but today, even young people are starting to experience back pain from how sedentary lifestyles have become. Today, we'll be talking about several ways that we can ease your back pain, and maybe prevent it from aching altogether.

What is Back Pain?

Back pain is most likely caused by kyphosis or "hunched back". There are four types of kyphosis:

• Neck
• Back
• Hip
• Stomach

We'll be focusing on the back pain in this article. For good reason, back kyphosis is the most commonly seen form of kyphosis. Due to office jobs requiring most people to sit for 8 hours a day, it's inevitable that people will start to hunch. Hunching will put extra pressure on your internal organs. Notable symptoms include stomach aches, heartburn, headaches, and stiff shoulders.

How to Relieve Back Pain

There are several ways to relieve back pain.

It's not just the back muscles that are important to curing your back kyphosis. The front muscles, especially the pectorals, are also important. For the back, your traps (trapezius rhomboid) should be the top priority. If your front muscles are stiff, it also pulls your back forward, resulting in the rounded posture you get with kyphosis.

1. Massage

A massage by a licensed masseuse or osteopathologist can ease back pain by loosening the stiffened muscles in your back. However, the problem isn't just in stiff muscles. A massage can give immediate relief, but it's only the start to recovery. 

2. Stretches

You can't exactly go to a masseuse or osteopathologist every single day. To work out your muscles, you must do stretches. Chest stretches can be done by clasping your hands behind your back, then puffing out your chest as far as possible. Hold that pose for 10 seconds, then release. Do this until your chest muscles feel appropriately burned and worked out. You can also put your hands on your shoulders, and start to rotate them.

3. Pace your Exercises

Make sure that back exercises are not done while you have kyphosis. Exercise, especially those that use weights, can worsen your condition if you overwork your muscles. Dedicate a day for back workouts, then do the rest of your workout routine on some other day.

Recommended Back Exercises

1. Seated Rows

For this workout, you will need either some resistance bands or a rowing machine. In both cases, it's important to let your back do the work. When you pull the cable or band, do it by pushing your shoulder blades together. From there, slowly spread your shoulder blades apart and extend your arms again. A set of 15 repetitions should be your goal.

2. Pull-Ups

Pull-ups have the same logic as seated rows. Your back should be doing the heavy lifting, not your arms. Find a bar that is significantly off the ground, and suspend yourself from it. Cross your ankles behind your buttocks. Make sure that you're looking up so that the neck is straight. Keep your back straight. Do NOT go limp immediately. Whether you are pulling yourself up or lowering, it's important to do it slowly.  Doing this workout fast will not train your muscles properly.

Remember that a hunched back is one of the clearest indicators of a sedentary lifestyle. A few stretches every day, as well as a session or two with a masseuse every few months can be the difference.