According to the American Chiropractic Association, 31 million Americans are experiencing lower back pain at any given time. While there are many acute reasons for back pain, such as injuries and stress, sitting for long periods — like so many Americans do at office jobs — can exacerbate the problem.

If you are one of those people, these simple low back stretches can help relieve some of the pressure and tension.

1) Start by lying facedown on the floor, with your arms at your sides.

2) Bring your arms up so that you’re resting on your elbows, which should be underneath your shoulders. Try to relax and breathe deeply in the position, allowing your shoulders to drop while keeping your arms from elbow to shoulder straight. Hold this position for 30 seconds.

3) Next, place your hands under your shoulders on the floor where your elbows were resting previously.

4) Straighten your arms so that you’re in a backbend. Relax and breathe into this position, allowing your lower back to relax and your shoulders to relax down your back. Hold this position for 30 seconds. If you find it creates tension in your lower back, go back to resting on your elbows, as shown in position 2.