Routine that’s your FLEXIBLE FRIEND
THESE stretches, devised by physiotherapist David Rogers and musculo-skeletal specialist Dr Grahame Brown, should only be tried if you’re sure your chronic back pain isn’t due to serious illness. Try each in turn. Aim for slow stretches over ten seconds, breathing deeply. Start with ten of each then try more. You may feel pain at first, but if it increases, stop.
SITTING TWIST
SIT on a chair that has no arms ( or an inflatable Swiss ball, if you have one).
Keep both feet on the floor and your arms curved in front of you at chest height, fingers touching. Breathing out, turn your upper body to the right, breathe in to return, and then breathe out as you turn your upper body to the left.
STEP AND REACH
STAND in front of a step. As you step up onto it, reach upwards with both arms, feeling your spine stretch. Repeat, leading with the opposite foot.
DEEP SQUAT
STAND with hands resting on the back of a chair, and slowly squat down, keeping your heels on the floor, breathing out as you go down. Feel the stretch through your back.
BACK STRETCH
GET down on the floor on all fours. Breathe out slowly as you sit back on your heels, feeling the stretch through your lower back. Keep your head down between your upper arms.
HIP TWIST
LIE on your back with your knees bent and feet on the floor, resting your arms by your sides. Breathe out and roll your knees slowly to the left. Breathe in, then out again as you roll them to the right.
FORWARD BEND
STAND with your feet hip-width apart and arms by your sides. Breathing out, bend forwards and reach downwards, keeping your knees soft and slightly bent.
DOOR STRETCH
STAND in front of a doorway or a wall. Rest your hands on the door frame or wall, making a V-shape. Breathing out, reach upwards with your hands and feel the stretch in your back.
SIDE BEND
STAND with your feet hip-width apart and arms by your sides.
Breathe out as you reach down your right side, pushing your hand down your leg.
Stand up again, then reach down the left side, breathing out.
EXERCISES adapted from Back To Life: How To Unlock Your Pathway To recovery (When Back Pain Persists), by David rogers and Grahame Brown, from Vermilion, at £12.99.