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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 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

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

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

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
  • 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 available as a PDF for you to print out.
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