Back pain can be brutal, but Brigette Williams has two exercises to reduce pain by building strength and stretching.

A glute bridge or hip thrust strengthens the glutes, hamstrings, and hip flexors. Variations include doing them on a single leg, adding weight, or elevating the move on a bench.

The second move is an airplane stretch for the hip flexors and back. It stretches the low back area. One foot stays on the ground and the other lightly rests behind you.

Get more of Williams’ tips and resources on her website.