PBS host Stephanie Mansour of "Step It Up With Steph" demonstrates the half roll-down exercise, which helps strengthen your low back.

Reduce back pain with this 5-minute home workout

Updated 0723 GMT (1523 HKT) September 30, 2020

Think you don't have time for a workout? Join Stephanie Mansour for a five-part series of quick strength workouts and start feeling better, five minutes at a time. This is Part II.

(CNN)Low back pain, whether acute or chronic, can be a struggle for many people. In fact, about 80% of people have complained about low back pain at one point in their lives, research has shown.

Remember the days when you reported to an office? Back pain is the second most common reason for missing work behind catching a cold.
Now that many of us are able to work from home, it's possible that our low back pain is still lingering untreated and even exacerbated due to awkward work-from-home positions, like being curled up in bed responding to emails or sitting at our dining room tables for Zoom meetings.
We previously focused on a five-minute workout to help with neck pain and tension headaches, but now we're giving some attention to the lower part of the spine.
The five vertebrae that comprise the lumbar spine are generally where people complain of low back pain. Each of the exercises in this five-minute workout help stabilize the lumbar spine. In addition, each of these exercises focuses on engayging the opposing muscles of the low back, the abdominals. Activating the abs aids in relieving pain in the lumbar region by training the body to engage the opposing region.
Breathe in through the nose and breathe out through your mouth as you work your way through the routine. Let's get started!

Half roll-down

This exercise works the transverse abdominis, the deepest ab muscle that helps support the low back, and also works with multifidus muscles, the ones that run along the spine. By strengthening the front of the body and properly engaging the back of the body, the body overall learns how to properly move with less pain.
Sitting up tall on a Pilates or yoga mat, reach your arms out in front of you as high as your shoulders. Open the feet as wide as the hips. Pull the naval in toward the spine and slowly roll down halfway back toward the ground.