I like to do a few exercises first thing in the morning when I wake up.
Once the day has started, the crush of all the things I have to do makes it hard to take time out.

If you have time to do more than five minutes of exercise, start with the abdominal exercises in this post That will get your abdomen engaged to support the spine for all the other exercises you do.

Then practice the pelvic tilt to lengthen the lower back, you want to keep the lower back long when doing any exercise (see pelvic tilt post ).

This will engage your abdomen to support your lower back. Very important.

This next exercise will strengthen your legs and back and buttocks and abdomen. This works your upper back too.

A strong core will keep the spine aligned and pain free.