According to the National Institutes of Health, everyone will suffer back pain at least once during a lifetime. Lower back pain is the No. 2 reason people in the United States see a doctor, and accounts for billions of dollars of health spending each year. The majority of people, due to environmental influences such as sitting in front of a computer for several hours, present with excessive curvature of the lower spine, which places excess stresses on the surrounding soft tissue structures.

“A stiff lower back is associated with tightness in the muscles that act on the lower back,” says San Diego-based corrective exercise specialist Anthony Carey. “People that overuse their back muscles and/or continually work them in a shortened position may find that their back is tight.”

Carey says that the muscles of the lower back eventually adapt to the shortened position, and when a person attempts to stretch those muscles beyond their adaptive range of motion, they contract as a counteractive measure.

“If the receptors in the joints, ligaments or muscles perceive pain or the possibility of pain, they will elicit a response in the muscles that causes them to tighten or ‘splint’ to limit motion in the back,” he continues.

The lower spine requires both stability and mobility in order to help you navigate through life pain-free. The exercises below can help fortify the lower back against pain and injury. However, it is not suggested that you perform them if you currently suffer back pain. It is also highly recommended that you gain clearance from a physician before implementing any of these exercises into your routine.

A good way to relieve lower back pressure after a hard day of work is to lie on the ground face up and place the legs up on a couch, chair, bench or other such object. The knees are at 90 degrees and placed directly above the hips. This is something that can be done for a long period of time, so bring a book and maintain this position for as long as you feel comfortable. The musculature will eventually relax and mobility should return.

The hip flexors, or muscles responsible for moving the legs forward, tend to become shortened after sitting for extended periods of time. As a result, these muscles will increase the curvature of the lower spine, placing it at risk for pain or injury. This stretch will help gain more flexibility in this area.

Kneel on the left knee with the right leg extended in front of the body (if it is painful to kneel, perform this exercise in a standing lunge-like position). Maintain 90 degree angles at the hip and knee joints. Sit up tall with the crown of the head reaching toward the sky. Head is back with the chin tucked. Gently activate the butt and abdominal muscles while visualizing a reduced curvature of the low spine. When done correctly, a stretch should be felt along the front of the left leg. Only stretch to the point of comfortable resistance and discontinue the exercise immediately if any pain is felt. Repeat with the opposite leg.

Another way to help settle down the lower back muscles is to perform what’s called the Cat and Cow Stretch. Position the body so that you are face down with the knees directly under the hips and the hands directly below the shoulders. Start by allowing the belly to drop slowly toward the floor. Hold this position for five seconds and then suck the abdominals in toward the spine and round the back by pushing the hands and knees into the ground. Simultaneously tuck the pelvis underneath you. Once again, hold for five seconds. Perform 8-10 repetitions. Repeat as necessary.

Weakened abdominals contribute to lower back stiffness as they act to stabilize the lower spine and help to keep the pelvis in a more neutral position.

Lie atop the ball so that the mid- to lower-back rests comfortably on the curved surface. Lift the pelvis toward the sky, continually activating the butt muscles. Slowly lower the upper spine so that it curves around the ball and then, using only the abdominal muscles, lift the torso so that it is about 10 to 15 degrees above the pelvis. Perform 10-12 repetitions.

Most fitness facilities come equipped with a long, dense cylindrical piece of foam. Most commonly used in physical therapy sessions, foam rollers are gaining favor as tools for helping exercisers gain relief from tense muscles. One major contributor to lower back pain is the piriformis muscle that sits deep beneath the larger butt muscles, and releasing tension here can improve hip mobility and reduce stiffness or pain.

Sit squarely on the foam roller. Bring the left ankle and place it across the right knee. Place the left arm behind the roller to help stabilize the body and move it atop the roller. The right foot will also help move the body back and forth. Lean toward the left side and slowly roll back and forth for about 20 seconds (with regular practice, you’ll want to increase the length of time). It may take some practice to locate the inflamed muscle, but you’ll get immediate feedback once you’ve found it. This is an exercise that can be done quite frequently, but you must have a keen sense of pain as a result of tension release or pain resulting from tissue damage.

Lower back pain and stiffness does not have to decrease quality of life. It is essential that exercisers learn optimal structural alignment and how to maintain it, especially throughout regular exercise. Remember, when performing any of the suggested exercises, if any pain is felt whatsoever (aside from the massage-like sensation of the foam roller), discontinue the exercise. If pain persists, seek the guidance of a qualified professional.