Stretching the back

I don't personally have a teeter (yet) but two of my acquaintances do and they say they are very good and recommend them. Try some easy yoga stretches as well, they really do help.

Order you a beginners yoga DVD and get a $12 yoga mat from the Academy.

That will be all you need until you are ready for more advanced routines.

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teeter

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very good and recommend them

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+1

Yoga, stretching and working out is all you need

15 minutes a day for a healthy back:

Planks:30-45 seconds. Repeat 3-4 times.

Seated Spinal Twist Stretch: Hold for 8-10 seconds and repeat on the other side. 2-3 times each side.

Back stretch: Lie on your back with one knee bent and opposite leg straight. Pull one knee to chest and hold for 15 seconds. Repeat with other leg. Do each of these 2-3 times.

Small Crunches: Hold for 5 seconds. Repeat 5-10 times and work up to 20-30.

Bridge: Lie on your back with knees bent. Lift hips off the ground while keeping neck and shoulders relaxed on the floors. HOld for 3 deep breaths. Repeat 5 times working your way up to 20.

Super Mans: Hold for 3-5 seconds. 3 Sets of 10.

Lying Twists: Lie on back. Bend knees. Drop your knees to one side slowly while shoulders remain on the ground. Hold 5-10 seconds. Repeat 2-3 times each side.

Scapular contractions: Maintain good posture and pull your shoulder blades together. Hold for 5 seconds then relax. Repeat 8-10 times.

Back Arches: Lie on back. Arch back and hold 5 seconds. Then press back flat to the ground pulling in abdominals. Hold for 5 seconds. Repeat 5-10 times and work up to 30.

tl;dr.

Planks
Seated Spinal Twist stretch
Back Stretch
Small crunches
Bridge
Superman
Lying Twist
Scapular Contractions
Back Arches

Never lean back. It helps pain temporarily, but it is bad in the long run. Also, work standing up from time to time and take short walks around the office as breaks.

The only way who should ever stretch your back is by leaning forward to touch your toes or twisting sideways.

Lot of good suggestions already in this thread.

I've had lots of back problems for the last 10 years and work in an office setting as well. The doctor attributes most of my problems with playing baseball for so long though, the constant same rotation of throwing/swinging caused my back muscles to develop slightly unbalanced or some shite. I've since fixed it.

What I do to avoid back issues these days:
-Stand-up desk at work
-Run 5 times a week
-Stretch for about 5 minutes every morning(most of the stretches already mentioned in this thread)
-Workout all muscle groups
-Stay hydrated
-Maintain good posture

The Teeter is great, but only a complement to other things.

Seriously, I'd suggest you get off your arse. I transitioned to a standing desk 4 years ago and I'll never go back.

I use a Kangaroo Desk, that you can convert for sit or stand very easily.

Desk

For pain relief, get a lacrosse or tennis ball into your lower back with your feet elevated and rock back and forth.

Be sure to strengthen your core. Google Dead Bugs and Dead Bug progressions.

Theracane will hit some deep spots, I have found the foam roller to be numerous uno. I saw younger guys at gym using it and I gave it a try, incredible, especially on glutes and outer thighs which is where back pain originates