Here’s how to get rid of those niggling aches so you can focus on your important tasks for the day.

Wall sits

Physiotherapists often recommend wall sits for those experiencing back pain. Doing wall sits helps strengthen the core muscles, plus it is an easy exercise that anyone can do anywhere. Just imagine sitting with your back against the wall without a chair. You want to sit as low as possible without any pain, but do not go lower than your knees. Hold the position until your muscles get tired, then stand and repeat for a total of 10 sets.

Knee hugs

Give your achy lower back a good stretch with knee hugs. Lying with your back on the ground, keep your shoulders and head against the floor or mat while you bring one knee to your chest, trying not to lift your hips too much. Hold for 30 seconds to a minute, lower your leg, then repeat with the other leg. Finally, bring both knees to your chest for 30 to 60 seconds and relax.

Hands clasped behind back

If you’re constantly hunched over at a desk, this stretch is perfect for relaxing tense chest and shoulder muscles. Clasping your hands behind your back, gently stretch and lift your arms away from your body, being careful not to let your shoulders and neck rise and tense up. Hold for 30 seconds and repeat as needed.

Neck rolls

Release tight neck muscles with this popular routine. Slowly turn your head to the left, then the right. Gently tilt your head from shoulder to shoulder, then slowly tilt your chin down, relax your neck, and roll your head around gently, changing directions after five rounds.

Bend and bounce

Relax your neck, bend over at your waist, and let your fingers dangle close to your toes. Lightly bounce your upper body up and down, slowly moving from left to right to release tension across your neck and entire back.

Besides these exercises and stretches, you can stave off those aches by using pain-relieving Salonpas patches. Made in Japan by Hisamitsu since 1934 and distributed to over 50 countries, this trusted product has been recognised by Euromonitor International (a market research company) as the World’s Number One Topical Analgesic Patch Brand for the third year running.

The Salonpas 30 patches come in two variants, a regular one and another that heats up to promote comfort and blood circulation in the affected area. They’re gentle enough even for use on sensitive skin, and can be removed easily without pain. Lightly scented with a pale pink hue that makes them invisible under clothes, the patches are great for tired muscles, joint pain, stiffness, bruises, sprains and more. Be sure to always keep one handy.

Salonpas patches are available at selected pharmacies, medical halls and supermarkets from $5.95.

– Brought to you by Hisamitsu –