As more people spend long hours sitting at desks or in front of screens, poor posture and back pain have become increasingly common issues. Fortunately, there are several exercises that can help improve posture and alleviate discomfort from sitting for extended periods. Incorporating these exercises into your daily routine can make a significant difference in how you feel and move throughout the day.

One of the best exercises to improve posture and relieve back pain is the "Chair Squat." To perform this exercise, stand up in front of a chair with your feet hip-width apart. Slowly lower your body as if you were going to sit on the chair, but stop right before sitting down. Push through your heels to stand back up. This exercise strengthens the muscles in your lower back, glutes, and legs, which are important for maintaining good posture.

Another effective exercise is the "Cat-Cow Stretch." Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button in towards your spine (Cat Pose). This stretch helps to improve flexibility in the spine and relieve tension in the back.

Adding exercises like the "Plank" and "Shoulder Blade Squeeze" to your routine can also help strengthen the muscles that support your spine and improve posture. Remember to take breaks throughout the day to stand up, stretch, and walk around to prevent stiffness and promote circulation.

By consistently incorporating these exercises into your daily routine, you can improve your posture, reduce back pain, and feel more comfortable during long hours of sitting.