Chronic back pain is said to cause more disability and days off work than any other health condition.

For many, the problems are caused simply by too much time sitting down, which leads to a stiffened and immobile spine.

According to the exercise physiologist Michael Bracko, a spokesman for the American College of Sports Medicine, a strong, healthy back can be achieved through a routine of regular exercises that work not only the muscles supporting the spine but also the abdominal and oblique muscles that wrap around the trunk like a corset.

Bracko recommends the following exercises, with the office versions performed every day at your desk and the advanced moves done every other day (work up to these if you are a beginner to exercise). Do 10-15 repetitions and try to hold each position for a count of 15.

Cat camel

Office version: sitting at your desk, put your feet flat on the floor and your hands on the edge of the desk. Push back, arching your spine into a convex shape, then reversing it into a concave position.

Advanced version: start on all fours with hands below your shoulders and knees below your hips. Arch your back, then reverse into a concave position.

Front plank

Office: stand about 30cm from a wall and place your hands against the surface at shoulder height. Bend your elbows to support your upper body and, using your abdominal strength, lift your heels and keep your back straight.

Advanced: lie face down on the floor. Bend your arms at the elbows and keep your elbows well tucked in beneath the shoulders. Push your body off the ground to create a bridge position with a flat back.

Bird dog

Office: stand with feet shoulder-width apart about half a metre from a wall. Facing the wall, lean against it using your hands. Keep your back straight. Reach up with your right arm and simultaneously lift your left leg backwards and upwards. Repeat on the opposite side.

Advanced: On all fours, lift your right arm and left leg at the same time, holding them as straight and as high as you can. Return to the ground and repeat on the other side. Add hand and ankle weights for greater resistance.