2. Pelvic Lift
1) Sleep on your back with knees bent and feet flat on the floor.
2) Press your legs down followed by lifting bottom upwards slowly.
3) Hold for a count of 10.
4) Return to starting position and repeat the movement 10 times.

3. Hip Rolls
1) Sleep on your back with your knees bent and feet in the direction of the floor.
2) Turn your head left and laterally relaxed position and move both knees down toward to right to the floor by trunk rotation.
3) Hold for a count of 5.
4) Return to the initial position.
5) Turn right and head laterally relaxed position and then move the left knee down toward the floor.
6) Hold for a count of 5.
7) Repeat 10 times.

4. Cat and Camel
1) Position crawling up on hands and both knees.
2) Move back to the fore until the maximum like an angry cat
3) Hold for a count of 5.
4) Pull your stomach down to floor backs away.
5) Hold for a count of 5.
6) Back to the initial position.
7) Repeat this movement 10 times.

5. Hip Extension
1) Position your knees and crawl to your feet as the pillar.
2) Lift your right leg straight away from your body, try the hip, back up straight.
3) Hold for a count of 5.
4) Return to the initial position.
5) Repeat the above exercise by lifting your left leg.
6) Repeat 10 times count.

6. Prone Extension
1) Sleeping on your stomach (lying flat on stomach).
2) Push up your hand to elbow in a straight condition and your hip still against the floor, keep your legs straight.
3) Hold for a count of 5.
4) Repeat this movement 10 times.

The habits of wrong body position become one of the many causes of back pain. For example, watching television and sleeping, cooking stove with a very low position, not lifting the footstool, or sitting too long. So, before doing lower back pain exercises or getting therapy, the good habits of body position should be done.

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We have probably heard tips to prevent back pain above, but we often ignore it or lazy because of certain condition, but it is your choice whether you want to experience back pain or to prevent it? One of the suggestions above are exercising regularly in order to improve the stability of the body and strengthen your back muscles.

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To avoid pain because of SMS or typing and neck pain causes, the experts recommend:

1. Avoid sitting in the same position for hours, stand and rest for a while.
2. Pay attention to posture. When the computer monitor should sit parallel to the eyes and arms form a 90 degree angle, knee angle is 90 degrees and feet touching the floor.
3. Many people bowed when typing because it is too concentrated to see the keyboard.
To keep a good position to give additional neck and back and set against the back of
the chair.
4. Use two fingers and give your fingers a rest when typing a long message.
5. Stay active because the people who are more active outside of work and have a good
circulation will provide a better recovery than those less active.
6. If you experience pain, stop typing. Anti-pain medications may help.

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