GET 15 FIT IN MINUTES
what to do
IF YOU suffer from back pain, try this simple strengthening exercise, says personal trainer, Nadya Fairweather ( u-shape.co.uk).
Stand tall, with your hands by your sides. Usually, your thumbs touch your side and the backs of your hands face the front.
Now, rotate the thumbs out so your palms face forwards. Hold for 20 to 30 seconds. Relax for 30. Repeat.
Each time, imagine you are squeezing a pencil between your shoulder blades. Try to do this at least five times a day.
what to eat
TO EASE back pain, try following an anti-inflammatory diet, says Shona Wilkinson ( shonawilkinson.com). Beetroot contains anti-inflammatory compounds called betanin, isobetanin and vulgaxanthin. The benefits are thought to be better in raw beetroot, so try adding it to salads or smoothies. Cherries are packed with nutrients called anthocyanins, which help reduce inflammation. Try tart cherries for the most positive effects. You can also drink cherry juice, if it doesn’t have added sugar. The vitamin C in oranges is also helpful for backs, as it helps to synthesise collagen — which builds and repairs tendons, ligaments and bone.
what to wear