Try These 5 At-Home Pilates Moves to Prevent Back Pain

"This exercise works abdominals to help protect the lower back while helps improve articulation and mobility of the spine," Wolff says.

• Start seated on the floor with your legs straight in front of you and arms outstretched in front of you.
• Inhale to prepare, then exhale as you scoop out your abdominals with your legs pressing into the ground, and begin to roll down one vertebrae at a time until your entire spine is long on the floor.
• Inhale, and then exhale as you peel your spine off the ground one vertebrae at a time until you are in your seated starting position.