Q: I've got a nine-to-five desk job — I sit all day long, glued to my desk. My back has started to bother me from all of this sitting. What are some exercises I can do throughout the day that can bring peace to my lower back? —Helen, Bell, AZ

A: The entire body — but especially the back — suffers when we sit at a desk too long, because the lack of motion makes our muscles stiff. Here are some interesting statistics from the American Chiropractic Association (ACA):

• One-half of all working Americans admit to having back pain symptoms each year.
• Back pain is one of the most common reasons for missed work. (Back pain is the second most common reason for visits to the doctor's office, outnumbered only by upper-respiratory infections.)
• Americans spend at least $50 billion each year on back pain.

The human body isn't meant to be so idle. Aside from standing up every hour and taking a quick two-minute stroll through the office, I recommend wearing comfortable shoes (so you'll be inclined to move a little more), maintaining proper posture and investigating ergonomics to make sure your workspace is set up in the back-friendliest way possible. And, of course, I also recommend exercise! The following four exercises stretch and strengthen the lower, middle and upper portions of the spine periodically throughout the day. Try doing all four exercises twice a day — once at mid-morning (around 10 am), and then again in the mid-afternoon (around 3 pm). You'll strengthen your core (which lends support to the back), stretch the back muscles (which will help keep tension at bay) and enhance your posture, so you'll maintain correct alignment while sitting at your desk.

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Sassy Spine Twist

Tones the torso, stretches the lower back and reinforces confident posture.
Starting position: Sit on the edge of your chair with both feet flat on the floor and your spine straight. Extend your arms straight up, as if you were hanging from a trapeze, palms facing each other. The spine is vertical, shoulders are down, and elbows are next to the ears.

Action: Exhale and twist the torso to the right. At the same time, press the left arm down toward the front of your body at shoulder level and extended out like an airplane wing, and your right arm down to the back, like airplane wings. Inhale and return to the starting position. Exhale, and twist the torso to the left, pressing the right arm down toward the front and the left arm down to the back. Inhale and return to the starting position. Do one set of 20 repetitions (10 per side).

Seated Knee Hug

Stretches the muscles of the lower back, strengthens the abdominal muscles and gets the blood moving in your legs.
Starting position: Sit on the edge of your chair with a tall spine. Arms rest at your sides.
Action: Exhale and bring the right knee upward, toward your chest, without rounding the upper body forward. The arms reach around and hug the right knee, adding a teeny bit more of a stretch to the lower back. Inhale and return the foot to the floor. Exhale and bring the left knee upward, toward your chest, without rounding the upper body forward. Hug your left knee with both arms, then inhale and return to the starting position. Do one set of 20 repetitions (10 per side).

Reverse Plank Repeater

Strengthens the entire back, tones the core.
Starting position: Stand up from your chair and reach behind you and grab hold of each armrest. (If your chair has wheels, push it up against a wall before doing this move.) Walk your feet out about two feet, until your body forms a diagonal line from heel to head. Abdominals should already be engaged, shoulders stay down (no shrugging).
Action: Exhale and bring your hips down toward the chair, but stop one inch away. Inhale and lift the hips back to the starting position. Bonus: This move works your arms too! Repeat 20 times at a fluid and moderate pace.

Chair Pose Repeater

Strengthens the legs and tones the lower, middle and upper back muscles.
Starting position: Stand straight up out of your chair, both feet firmly planted approximately six inches apart and arms hanging down naturally by your sides.
Action: Sit back as if you're trying to sit in your chair, but stop one inch away from the seat. As you sit back, reach your arms forward, as if holding a water-skiing rope. Your buttocks should never actually touch the chair. Return to the starting position. Repeat 20 times at a fluid and moderate pace.

Ellen Barrett is the author of three books and owns a fitness studio in New Haven, Connecticut. You can read more about her here.