Bend, extend, twist and stretch. Movement is safe and helpful for the back, even when things hurt. Focus on feeling relaxed through the movement, doing as much or as little as you are comfortable with. Aim to make it a daily routine or incorporate it as shorter ‘movement snacks’ throughout the day. This is also beneficial before or after any ‘Muscle Work’ or ‘Energise’ programme. To progress, consider adding more time and/or additional exercises.
Note: It is also helpful to relax and reduce overprotectiveness with everyday movement like bending, twisting, and lifting.