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 sid
- Push yourself up with one arm while sliding your lower legs over the edge of the sofa