When you think of the core, more people think of abs. But if you want to prevent back pain, especially from standing too long, don’t forget about the side of the core.
Here’s a great exercise to get you started (that gives you some bonus shoulder work as well!)
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Start with a 10 second hold. Repeat three times.
If that goes well, then you can just gradually increase the hold time in 2-5 second increments per workout until you can hold the position for 3 sets of 30 seconds on each side.
Notice if one side feels weaker than the other. If one side is weak, don’t do more on the strong side. Just have the stronger side match what the weaker side can do.