Stretching your back is the best way to keep the muscles loose and release the tension. Here are a couple quick stretches that you can do throughout your work day to keep your body feeling loose.
Stretch The Lower Back
Laying back on your back, turn your left leg at the hip and cross it to the right side of the body, and then lay your left arm across your body and reach towards the opposite wall. This stretch will loosen the muscles in the lower back and keep them from building tension. The nerves in your lower back control the nerves in your legs and this stretch will help with circulation. Hold this stretch for thirty to forty-five seconds and then slowly move yourself back into to the starting position and then repeat the process with the right leg. This particular stretch is good for anyone that sits in a stationary position at a computer for long periods of time throughout the day.
Stretch The Spine
Sit with your buttocks flat on the floor and spread your legs apart towards the each opposing wall. Slowly begin to move your head down towards your groin and bend at the hips. Stretch your arms outwards towards the center wall reaching for your toes and you should feel a small strech of the muscles in your spine. Hold this stretch for about thirty to sixty seconds. Do these stretches once a day around lunch time to help break up your day and keep the muscles in your spine loose while your working.
Stretch Your Middle & Upper Spine
Get down on your hands and knees and then slowly lower your buttocks to the the ground until it is flat. Then, slide your head forward with your arms stretched to the wall. Hold this post for about a minute and you will feel a stretch in your middle and upper spine. Repeat this stretch four of five times within a ten minute span to allow the spine to work out any kinks that may have built up in your back.
If you do the stretches outlined above and your back is still sore or you find yourself in pain you should immediately consult with a chiropractor. A professional chiropractor, like Dr. Paul Lyons, can take a look at the spin to diagnose exactly what the root of the problem is and can rest the spine into the proper position.