All those hours of hunching over the work desk, and zoning out in front of the TV can leave your lower back feeling stiffed. Get out of your seat and perform these simple back exercises that'll strengthen the erector spinae muscles along your spinal column, maintain flexibility in your back and help prevent back injury and pain. Do these 3 to 4 days a week to tone your back and improve your posture in as little as 6 weeks.

Back stretch

Reps: 12

1. Lie on your back with knees curled toward your chest, hands hugging each knee.
2. Raise your head and shoulders off the floor, holding for 15 seconds. Lower to starting position and repeat.

Opposite arm and leg lift

Reps: 12

1. Lie face-down, with your arms extended in front of you, palms-down, shoulder-width apart. Keep your legs straight with the tops of your feet touching the floor.
2. Keeping your torso stable, lift your right arm and left leg slightly off the floor. Hold for 3 seconds, then slowly lower and repeat with left arm and right leg.

Plank lift

Reps: 8

1. Balance on your forearms and toes in plank position, keeping your head and neck aligned with your spine.
2. Raise your right leg, squeezing glutes. Hold for 3 seconds, then lower and repeat with left leg.