2. Shoulder Blade Squeezes
If your back pain is getting so bad and regular that not even your partner wants to hear you complain anymore, then it might be time to take action with shoulder blade squeezes.
This discrete yet effective exercise is one you can do from the comfort of your chair. Start with a decent posture, then pull your shoulder blades together from the back (as if you were pinning a chicken’s wings back). Hold this position for about ten seconds, then release.