I’ve been a personal trainer for five years, but when I first graduated college, I had a desk job where I was sitting 8+ hours a day. Within two years, I had lower back pain. I stopped working out, thinking rest was the best thing, but my back pain got progressively worse.

I sought the help of a physical therapist and a chiropractor, and I learned just how common lower back pain is—some studies have found that up to 23 percent of adults worldwide experience long-term lower back pain.

I was far from alone in my pain, but understanding the causes of low back pain helped me later on as a personal trainer to figure out what exercises could help bring some relief to me and my clients with the same issue.

What causes low back pain?

Low back pain may be brought on by a largely sedentary lifestyle, and according to the World Health Organization (WHO), 60 to 85 percent of people worldwide live sedentary lives.

When you spend most of the day sitting, your hip flexors may become tight, and the lack of blood circulation and movement may cause stiffness in your lower back.

Sitting also allows your abdominals and glutes to become underactive. This muscular imbalance may cause your pelvis to tilt forward, causing back muscle and nerve pain.

What may help lower back pain?

Low back pain may be helped with certain exercises, specifically those that strengthen the muscles in your core and glutes and stretch your hip flexors.

Always consult with your doctor or healthcare provider before starting a new exercise routine.

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5 best exercises for lower back pain

These are the lower back pain exercises I swear by for myself and my clients. You can do all these moves at home, using your body weight for resistance.

Complete this routine 3 times a week for best results.

1. Bird Dog

I love this exercise because it’s great at stabilizing the entire core and helps counter the