1. Exercises to stretch your back: Stand about two or three feet away from an ordinary sitting stool. Lift your right foot and put your heel on the stool. Keep your outstretched leg straight and bend the leg you are standing on. Then change legs.
  2. Quick and simple exercises to help strengthen your back: For the following exercises, lie flat on your back with your knees bent, your feet flat on the floor and your arms folded across your chest.
    • Pull in your tummy muscles as far as they will go. Do this five times.
    • Lift your bottom off the floor – as high as you can. Do this five times.

  3. Exercises to improve the strength of your lower back muscles: Put a fairly firm pillow or cushion on the floor and lie face down with your tummy on the pillow. Then lift your head and should ›ers. Do this movement without arching your back.

  4. Exercises to strengthen your abdominal muscles: Lie on your back on the floor, with your knees bent and your feet flat on the floor. Rest your right hand on your abdomen. Now take a deep breath in and as you breathe out, gently pull in your abdominal muscles. Once you know what it feels like to contract your abdominal muscles, you can repeat this very simple exercise regularly throughout the day. The stronger your make your abdominal muscles the better will be the protection your back gets. Lie on your back on the floor with your knees bent and your feet flat on the floor. Now lift your head and shoulders, stretch your arms in front and try to touch your knees.

  5. Exercises to strengthen your leg muscles: Sit on an ordinary chair and hold your arms straight out in the front of you. Then stand up. Sit down. Stand up. Sit down. Do this ten times. If you find it too easy to stand up from an ordinary chair, sit on a low stool or the bottom of a staircase and try standing up with your arms held straight out in front of you.

  6. Exercises to stretch your back and make it more mobile: Lie flat on your back with your knees bent and feet flat on the floor. They strengthen your right leg and alternately make it as long and short as you can. Do this same with your left leg. Stand up straight with your feet about a shoulder width apart and pointing forward. Put your hands in the small of your back and breathe in deeply. Breathe out slowly and bend backwards, supporting your back with your hands.
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