GET 15 FIT IN MINUTES

what to do

EVERYONE is built differently and people hold tension in different places, says celebrity personal trainer Nadya Fairweather ( u-shape. co.uk). However, if you find you are getting pain in your upper back and often discover your shoulders are up by your ears . . . get a tennis ball and lie on your back.

Place it under the upper back and roll it around, pressing into the points where it feels tight. It is easier keeping your legs bent and feet on the floor. Move the ball around to target various muscles. Once you have done this, remove the ball and lie comfortably, open out your arms like a plane, head down, eyes closed and relax.

what to eat

YOUR diet can also help ease back pain, says nutritionist Shona Wilkinson ( shonawilkinson.com).

Because your joints and spinal discs are partly made up of water, dehydration could start to cause pain. Aim to drink 1.5 to 2 litres of water or herbal teas a day. The mineral magnesium in broccoli supports healthy muscle function. Muscle weakness can contribute to back pain, as can having tense and tight muscles. So, make sure you’re getting enough magnesium. Green vegetables, nuts and seeds, fish and whole grains are among the best sources.

Omega-3 fats such as those found in oily fish have been studied for their potential in reducing pain and inflammation — including back pain.

what to wear

Sports bra, £25, uk.tommy.com; Top, £24.50, falke.com; Headphones, £199,

currys.co.uk; Trainers,

£60, columbia sportswear. com; Leggings, £39, tempest shop.com