Believe it or not, one of the most common causes of back pain is slouching. Since so many of us work at desks hunched over our computers for 40 hours a week, it’s no surprise that people are reporting low back pain in record numbers. Often the cause of the pain is elusive, possibly because the cause is so simple: we are all hunched over!

These simple exercises can be done almost anywhere and will provide immediate relief from back pain associated with poor posture. If you’ve ever felt the urge to stand up and arch your back after sitting for an extended period of time, then you understand the concept. Back pain is caused by too much flexion (slouching), so exercises that move the back in the opposite direction (extension exercises) are helpful.

To begin, stand with your feet shoulder-width apart, hands at the bottom of your back, fingers pointing downward. Lean back from the waist as far as you can without bending your knees. Hold the position for about 5 seconds, then repeat. By doing this exercise from time to time throughout the day you will avoid the pain of sitting at your desk.

For the next exercise, you will need to lie on your stomach on the floor and slowly rise up on your elbows, arching your back. Keeping your hips on the ground, relax your lower back and hold for 30 seconds. Repeat, keeping in mind that your goal should be to eventually be able to hold the position for a full 5 minutes.

If not, the best thing you can do to ease your back pain is to follow Mom’s old advice: Stop slouching!