Let's get this part out of the way up front: There are two basic ways to classify back pain. There's the kind that results from an acute episode, like a fall or accident, when the hurt doesn't subside or change for 5 to 7 days. (If this describes you, you should be at your doctor's office now, instead of reading this article.)

Then, there's another kind of back pain that's way more common. It's the kind that results from sitting hunched at your desk, pounding the keyboard on a truly crappy day. Or, it's what you feel after standing for hours in way-too-high heels. And of course, back issues can also be brought on by going HAM during a totally new-to-you workout. (Want strength-training tips? Check out my book, Lift to Get Lean.)

In my 20-plus years of experience working with clients and physical therapists, most back issues really come down to an irritation of the muscles that support your spine, and simply require some TLC. The muscles in your back respond to activity just like your leg, butt, and arm muscles, and sometimes they get sore. The best remedy is gentle, restorative activity, rest, and an Epsom salt bath.

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These six exercises are my go-to protocol when a client shows up with back issues. Consistent discomfort is a signal to me that we need to strengthen the core muscles, in general, and a dedicated program works like a charm every time. This workout is what I use to relax the muscles, open up range of motion, and bring flexibility back. 

The Workout:
Begin with a 10-minute warmup on a stationary bicycle, at a very comfortable speed and resistance.

Then, find a comfy spot on the floor, and slowly and gently go through these moves. At the end of the first round, assess if your discomfort feels better. If it does, perform another round. If your back seems irritated, lie down with knees bent and feet on the floor for 5 minutes. Call it a day and try again tomorrow. (Or, don't hesitate to check in with your doc if the ache doesn't go away.)

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Exercise 1: Windshield Wiper Legs

Windshield Wiper Legs
Holly Perkins

Lie on your back with your feet on the ground, knees bent. Stretch your arms to the sides, palms facing upward. Drop both knees over to your right, as your torso moves into a slight twist (A). Lift your left knee back up, through center, fully opening it to your left. Allow your right leg to follow naturally (B). Continue flowing through this move, alternating 10 times on each side.

Exercise 2: 45-Degree Ab Touch

45 Degree Ab Touch
Holly Perkins

Lie on your back with knees bent, feet on the ground. Place your palms on your upper thighs (A). Inhale fully, allowing your belly to expand, and then exhale and draw your chin towards your chest. Simultaneously, use your abdominal muscles to roll upward, so that your hands slide up your thighs to your knees, and your shoulders begin to lift off the ground. Pause at the top and focus on the contraction in your abs (B), then release and gently unroll back to starting position. Repeat 15 times.

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Exercise 3: Active Knee-to-Chest Pull

Active knee to chest pull
Holly Perkins

Start on your back with your right leg extended on the ground, and your left leg bent with your foot on the ground (A). Inhale and allow your belly to expand, then exhale and contract your ab muscles. Simultaneously, pull your right knee toward your chest, and use your hands to draw it inward, reaching your nose to your right knee. Brace your core by contracting your ab muscles, as if someone were about to punch you in the tummy (B). Pause at the top for two seconds, then release back to starting position. That's 1 rep; complete 10. Switch and complete 10 on your left leg.

Exercise 4: Twisted Circles

Twisted circles
Holly Perkins

Lie on your back with knees bent, feet on the ground. Allow both knees to drop over to your right, so that your torso is in a slight twist with feet on top of each other. Reach your right arm out to your right, and your left arm overhead (A). From there, circle your left arm counterclockwise, until you've made a complete circle around your body. Breathe deeply and relax the muscles of your pelvis and lower back (B). Complete 10 full circles in this direction. Rotate your knees to the other side. Reach your right arm over your head, and your left arm out to the side. Circle your right arm clockwise, making 10 full circles around your body.

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Exercise 5: Hip Flexor Stretch

Hip flexor stretch
Holly Perkins

From a kneeling position, bring your left foot forward into a lunge so that both knees form a 90-degree angle. Point your right foot, and reach your right arm overhead. Inhale. Exhale and extend your arm higher, tucking your pelvis under until you feel a gentle stretch in the front of your right hip. Hold for 10 full breaths. Slowly release and switch sides.

Exercise 6: Quad Stretch

Quad stretch
Holly Perkins

Lie on your right side, with your right leg slightly bent on the ground, and your right arm extended overhead. Rest your head on your right arm. Gently pull your left heel up, as if to kick yourself in the butt, and grab ahold of your left foot. Relax your left leg, so that your left knee is above your right knee. Squeeze your butt and hold this position. Take 10 long, deep breaths. Release gently and switch sides.

Holly Perkins is a certified strength and conditioning specialist, founder of Women's Strength Nation, and author of Lift to Get Lean.

The article 6 Moves To Erase Back Tension After A Truly Terrible Day originally ran on WomensHealthMag.com.