Strengthen your back

Help prevent and heal a sore back with these gentle exercises from Jill Langton, a musculoskeletal physiotherapist (www.dhclinic.co.uk)

Knee rolls

Lie on your back, knees bent and feet on the floor. Gently roll your knees from side to side as far as you feel comfortable at first but, if you can, gradually try to make the movement bigger each time. Do ten repetitions to each side

Extensions

Lie on your front, hands by your shoulders as if doing a press up. Push up with your arms to lift your top half. Push up slowly as far as you feel comfortable, and gradually try to make the movement bigger each time as your pain/stiffness allows. Do ten repetitions.

Pelvic tilts

Lie on your back with the knees bent. Keep your ribcage in contact with the floor. Flatten your lower back into the floor, then reverse the movement to arch your lower back away from the floor. Repeat ten times.

Deep abdominal activations

Lying on your back with your knees bent, gently draw in your belly button towards the small of your back – almost as if you are trying to make your waistband looser. Make sure that your ribcage doesn’t lift and try not to flatten your back into the floor. Breathe normally as you perform the exercise, holding for ten seconds and repeat ten times.

Cat stretch

Start on all fours. Slowly sit back onto your heels, dropping your chest to the floor and stretching out your arms as you do so. Hold for 20-30 seconds, repeat three times.