Explore movement

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 movements like bending, twisting, and lifting. Engaging in leisurely activities such as walking, swimming, going to the gym and gardening can be beneficial too. For inspiration, you can check out the NHS fitness studio for some follow-along ideas.

23. Slouch on

24. Pelvic tilts

25. Who's behind you?

26. Tie your shoes

27. Bend to mend

28. Bend, hold, return

29. Bend, hold, stand

30. Middle back stretch

Try more BACKTracks exercises