A day of work back pain? 15 minutes to fix! Sedentary injury, especially the fragile back. A day down is not back pain. Mayo Clinic, a leading American hospital, recommends this set of easy exercises for you to stretch your muscles and exercise your back anytime, anywhere in the office. It only takes 15 minutes a day, but of course it’s better to repeat it several times, and you can increase the intensity of your workout over time. Please be sure to consult your doctor before exercising for osteoporosis patients. 1. Knee to chest stretch Lie flat and bend your knees with your feet on the ground (A). Clasp one of the knees with both hands and bend toward the chest (B). Hold for 15 to 30 seconds, then return to the original position. Repeat this movement with the other leg. Bend both legs together in the direction of the chest (D). Repeat each of the above actions 2 to 3 times, preferably once in the morning and once in the evening. 2.Lower back rotation stretch Lie flat and bend your knees with the palms of your feet on the ground (A). Shoulders on the ground to keep still, while rotating both knees to the side of the body (B). Hold for 10 seconds and return to the original position (C). Repeat this movement on the other side (D). Repeat each of the above actions 2 to 3 times, preferably once in the morning and once in the evening. 3, lower back flexibility exercise lying flat and bend the knees, the palms of the feet on the ground (A). Keep the hips on the ground, bend the pubic bone and arch the waist (B). Hold for 5 seconds and then relax. Flatten the back and push down at the waist (C). Hold for 5 seconds and then relax. Beginners repeat the above actions 5 times each, after proficiency can be increased to 30 times. 4, the bridge exercise method lying flat and bend the knees, the feet on the ground (A). Relax your head and shoulders, tighten your abdominal and hip muscles. Lift the hips so that the hips and knees are in line with the shoulders, hold time: three breaths (B). Then return to the original position (C). Beginners repeat the above actions 5 times each, after proficiency can be increased to 30 times. 5, cat stretching knees bent, palms on the ground (A). Slowly move your back and abdomen toward the floor (B). Then arch your back and tuck your belly toward the ceiling (C). Return to the original position (A). Repeat each of the above actions 3 to 5 times, preferably once in the morning and once in the evening. 6, sitting back rotation exercise back straight sitting on a stool without arms. Legs folded as shown in the figure. Hold the right knee with your left hand and rotate your body as shown in (A). Hold for ten seconds and repeat the same action on the other side. Repeat each of the above actions 3 to 5 times, preferably once in the morning and once in the evening. 7.Scapular exercise Sit with your upper body upright on a stool and place your hands on your thighs. Scapulae stretch backward as shown in (B), hold for five seconds and then relax. Repeat the above actions 3 to 5 times, preferably once in the morning and once in the evening.