Chronic back pain is said to cause more disability and days off work than any other health condition.
For many, the problems are caused simply by too much time sitting down, which leads to a stiffened and immobile spine.
According to the exercise physiologist Michael Bracko, a spokesman for the American College of Sports Medicine, a strong, healthy back can be achieved through a routine of regular exercises that work not only the muscles supporting the spine but also the abdominal and oblique muscles that wrap around the trunk like a corset.
Bracko recommends the following exercises, with the office versions performed every day at your desk and the advanced moves done every other day (work up to these if you are a beginner to exercise). Do 10-15 repetitions and try to hold each position for a count of 15.