In the technology driven world of today, most jobs require workers to sit behind a desk for up to 8 hours a day. Unless you happen to be in the minority of people who actually focus on posture, those long days stuffed behind a desk can change your muscle composition, and cause pain throughout the body, especially in the neck and back. There's got to be a way to help get rid of the sore "computer body"feeling and eliminate the aches and pains associated with your average 9-5 desk job. Good news, we've got five exercises for you to do to that can help cure the discomfort, and it only takes 10 minutes a day.

Exercise 1: Warrior I pose

Even if your not a yoga junkie, Warrior I post is a simple and easy stretch you can do in the comfort of your home, or even at work. The pose will help stretch out your hips that have shortened from sitting all day. This is just one of the many yoga poses that can help with back pain, but the Warrior I pose is easy enough that you can even do it while at work. Check out the proper form here, as well as other yoga poses which can help diminish the pain.

Image via Breaking
Image via Breaking<iscle

Exercise #2: Break out the foam roller

Simple, easy and effective, the use of a foam roller can help alleviate most common back pain problems. Place the foam roller perpendicular to your body, and simply roll back and forth from your lower back to the top of your shoulder blades to help reduce pressure. The foam roller can be your back's best friend if stretches are done properly and on a regular basis. Check out a full listing of foam roller back stretches here.

Image via JCC

Exercise #3: Piriformis Stretch

Located in the hip, the piriformis muscle can greatly contribute to back pain. Properly stretching the muscle can relieve stress off the hips, hamstrings, and sciatic nerve which is most associated with common back pain. A simple triangle stretch can alleviate the tension put on the on the muscle and sciatic nerve after a hard work day. Check out the video below to learn the correct form.

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