A Pilates teacher says these three bodyweight exercises will remedy lower-back pain

Pilates teachers rarely complain about lower-back pain. Why? It's not because they aren't chained to their desks all day—though I'm sure that helps.

It's because they know how to strengthen weak spots, stretch tight areas and maintain an impeccable posture that minimizes the risk of injury.

Jo-Leigh Morris of fitness app WithU, is a prime example—and she has a three-move routine she swears by to keep lower-back pain at bay.

Her routine strengthens the hamstrings, glutes and back muscles in the posterior chain, opens up the hips and mobilizes the interconnected joints and ligaments surrounding the spine so everything can move freely and safely. All you need is your body weight to try it for yourself.

Three bodyweight exercises to help lower-back pain

There are three moves to try:

• Dart
• Long lunge with extension
• Glute bridge

Morris says you can use these three movements as a warm-up or a standalone mobility flow.

For a warm-up, do each move three times, switching sides halfway through for the long lunge with extension.

For a standalone session, cycle through three rounds of all the exercises with minimal rest.

Aim to perform each exercise for 20-30 seconds, gradually increasing as you build strength. Click play on the video above to see the moves demonstrated.

Dart

• Lie on your front with arms by your sides and forehead resting on the floor.
• Lift your face slightly, press your pubic bone into the floor and extend your legs behind you.
• Inhale and reach your hands toward your feet as you lift your chest. Simultaneously, lift your feet off the floor.
• Pause at the top, take a breath, then slowly lower back down with control. Keep your feet on the floor if lifting them feels too advanced.

This classic Pilates exercise strengthens the upper and lower-back muscles. "It's great for strengthening the whole of the back of the body," says Morris.

Long lunge with extension

• From a standing position, step into a deep lunge.
• Keeping your front knee bent and back leg straight, lean over your front knee while keeping your back flat.
• Sweep your arms overhead, reaching high to lengthen your torso.
• Hold, then switch sides.

"This is a hinge movement so we're working the glutes, opening the hips, strengthening the core and all the surrounding muscles of the lower spine," Morris says.

Glute bridge

• Lie on your back, knees bent, feet flat on the floor close to your buttocks and arms out wide for support.
• Press your lower back into the floor to engage your deep core.
• Drive through your heels and squeeze your glutes to lift your hips high.
• Hold for a breath, then gently lower back down and repeat.

"We're using the glutes, opening the hips and supporting and strengthening the lower back with this move," says Morris.

What I thought

I'm often troubled by lower-back pain and if you've ever experienced it, you'll know how debilitating it can be. I even invested in a backless chair that tilts my pelvis forward to keep my hips open. But I rarely spend time strengthening my lower back.

This routine, and especially the dart exercise which strengthens the back extensor muscles, is now a must—especially on days when I’m spending long hours at my desk.