These exercises can help to get you moving normally, and safely, if you have back pain. To feel the most benefit, combine any, or all, of these exercises with walking regularly at a comfortable pace.
How many and how often
Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.
When to stop
Stop these exercises if they make your symptoms worse, or cause new pain.
If your symptoms don't improve after 2 weeks, phone the Musculoskeletal (MSK) Helpline (only available in some health board regions).
If this service isn't available in your area, speak to your GP to find out if you can refer yourself to a local MSK service.
You should do this exercise while sitting down.
Holding and then relaxing this posture is one repetition.
|With your knee bent, and feet on the floor, sit up as straight as you can, letting your shoulders drop forwards a little. Hold for as long as is comfortable and then relax.