The good thing is, most back pain isn't caused by a serious medical condition, but rather everyday habits like poor posture, exercise or simply sitting too much. (This is the one most essential move you can do to counter sitting all day.) By strengthening the core and releasing tension and tightness around the upper and lower back, you can usually ease the pain - and even prevent it.

The pilates exercises below will connect you to your deep core muscles so they can support your back and remove strain there. To really feel a difference, do this routine twice a week consistently (all you need is a mat!). Do note that it's best to consult a doctor and get to the root of your back pain before starting a program like this on your own. Remember to go slowly and gently, and always listen to your body - you should never do anything that hurts!