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Mobilising exercises

Tips for a strong back

Take any opportunity you can get to keep your back mobile.

 

  • Take the stairs instead of the lift or escalator.
  • Walk for at least half an hour a day: going to work, running errands or simply going for a walk at lunchtime or in the evening.

 

We’ve put together the most useful exercises for preventing back pain:

Lifting

Lifting heavy objects

 

  • Stand close to the object
  • Knees at 90 degrees
  • Back straight
  • Lift the object close to your body
  • Never bend and twist your back while lifting!

Carrying heavy objects

 

  • Stand up straight with your legs apart
  • Hold the object close to your body

Putting down heavy objects

 

  • Feet hip-width apart
  • First bend your knees
  • Always hold the object close to your body

Putting down heavy objects

 

  • Stand with your legs apart
  • Keep the object as close to your body as possible
  • Keep your back straight
  • Angle of knees 90 degrees at most

Lifting light objects

 

  • Put one leg forward
  • Lean slightly forward, keeping your back straight
  • Support yourself on your forward leg if necessary

Sitting

How to sit properly

 

  • Feet flat on the ground, hip-width apart
  • Knees at 90 degrees or slightly more
  • Pelvis tilted slightly forward
  • Chest straight
  • Shoulders relaxed
  • Chin tucked in slightly

 

Back relief through stretching

 

  • Sit on the edge of the seat
  • Legs slightly apart
  • Knees directly above your feet
  • Hands at the back of your neck
  • Open your chest, stretch your upper back

Back relief using your arms

 

  • Lean your upper body forwards
  • Rest your arms on your thighs
  • Shoulders directly above your elbows
  • Knees directly above your feet

Back relief using back of chair

 

  • Lean your upper body on the back of the chair
  • Relax your shoulders
  • Feet flat on the floor

Lying

Back relief by raising your legs

 

  • Pillow/cushion under your head
  • Back flat on the floor
  • Legs hip-width apart

Back relief through stretching

 

  • Pillow/cushion under your middle back
  • Arms above head
  • Legs slightly apart

Back relief lying on your stomach

 

  • Look forwards
  • Legs slightly apart
  • Shoulders directly above your elbows

Back relief lying on your side

 

  • Lie on your side
  • Pillows/cushions between your legs and under your head
  • Towel under your waist

Standing

Back relief through standing

 

  • Lean your back against the wall
  • Relax your shoulders
  • Feet slightly apart, flat on the floor

Back relief using a chair

 

  • Back straight
  • Shoulders directly above your elbows
  • One foot slightly forward

Back relief when working standing up

 

  • Rest your foot on something so it’s slightly raised

Getting up

Lie with your legs bent and your arms flat next to your body
Keeping the body stable, roll onto your side
Push yourself up with one arm while sliding your lower legs over the edge of the sofa
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Your back
All the exercises
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