The seven simple exercises to ease an aching back
BE LIKE A RAG DOLL
Stand with feet shoulder-width apart, back straight and knees soft.
Inhale, then slowly exhale, tucking your chin down as you slowly roll forward. Image you’re curling downward vertebra by vertebra.
Let your arms hang. Hold for a few breaths and roll back up.
OH SUPERMAN!
Lie on your front on the floor. Keep a straight line from feet to head.
With your hands either at the sides of your temples or where they feel comfortable, engage your gluteal (buttock) muscles and lift your chest off the floor, keeping your chin tucked in. Imagine you are Superman, flying through the air.
Hold for a few seconds if comfortable and lower back down again.
TRY A SIDE BEND
Stand with feet shoulder-width apart, back straight and knees soft.
Place your hands on your thighs. Keeping your head in line with your spine, reach down with your right hand, moving it towards your knee, bending from the waist.
Return to the start position and repeat to the left.
GIVE YOURSELF A HUG
Lie on your back with your knees bent and your feet flat on the floor.
Bend your right knee, then use your hands to pull it in towards your stomach, leaving your other leg on the floor. Do the same with the left. Finally, pull both knees in towards your stomach.
Hug your legs into your body and rock gently to massage the lower back.
NOW ANOTHER TWIST
Once the exercise on the left feels comfortable, progress to the next stage. Still lying on the floor, release both legs and keep them bent above you.
Slowly lower both knees slightly to the left of your body. Aim to keep your torso, head and hips in a straight line – if you feel yourself falling off balance, return to the start position.
Repeat on the right side. Eventually, your aim is to lower knees to the floor on each side, but don’t rush things. Comfort is the key.
DO THE TWIST, BABY
Stand with feet shoulder width apart, back straight.
Keep your spine upright and head in line with your back, rotate to the right reaching as far as is comfortable with your arms. Let the other hand just hang.
Return to the start position and repeat to left side.
FINISH WITH... A CAT COW
Start on your hands and knees. Inhale and tilt your pelvis so that your tailbone rises. Look slightly up towards the ceiling without forcing your neck.
Then tip your pelvis forward, tucking in your tailbone and allow your spine to round upwards. Drop your head and look towards your navel. Repeat several times.