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.
1. Hip circles
2. Hip glides
3. Hip thrusts
4. Adam's special
5. Trunk rotations
6. Middle back stretch
7. Hello sailor
8. Bend to mend
9. Bend to mend with kettlebell
10. The orangutan
11. Tie your shoes
Muscle work
Work at a steady pace, aiming to complete 2-4 rounds (sets) of 4-12 repetitions for each exercise. Rest as much as needed between rounds and exercises. Exercising with discomfort is safe, but it should not be painful. To improve muscle function, complete 1-4 ‘Muscle Work’ exercises 2-3 times per week. To progress, add more rounds, additional exercises, and/or weights.
12. Squats
13. Squats with weights
14. Split squats
15. Split squats with weights
16. Backward lunges
17. Curtsy squats
Energise
Short aerobic exercises to raise your heart rate, improve general fitness, and encourage movement variation. Aim to complete 1-6 rounds (sets) of each exercise. Rest as needed between rounds and exercises. Exercising with discomfort is safe, but it should not be painful. To improve aerobic function, complete 1-4 ‘Energise’ exercises 2-3 times per week. To progress, add more rounds and/or additional exercises.
18. Toe bouncers
19. Moving toe bouncers
20. The flossy
21. Scotty dogs
