These 5 exercises will help you relieve your back pain

Show back pain the back door and begin with the doorway stretch

• Stand in a doorway
• Bend your right arm 90 degrees a lie your forearm against the door frame
• Raise your elbow to shoulder height and rotate your chest left. You should feel this stretch in your chest and front shoulder.
• Hold this stretch for 30 seconds then repeat on the left side
• You can also do this stretch with both arms on the doorframe and leaning forward

Downward Facing Dog

• Begin on all fours. Have your knees aligned with your hips and hands aligned with your shoulders.
• Drive your weight into your hands and off your knees.
• Push your tailbone towards the ceiling.
• At first keep your heels off the ground, then begin to ease them back as you feel comfortable

Seated Twists

• Sit up tall place your left hand behind you, bringing your right hand to your left knee.
• Gently twist towards the left and lengthening through the spine. Do not twist to aggressively or pull your knee!
• Look over your left shoulder as far as you feel comfortable. Hold this position and take 3-5 deep breaths then release to the centre.
• Repeat again on your left side.

The Static Wall

• Sit your hips as close to the wall as possible with your legs raised against it (bum against the wall)
• Have your arms stretched out to the side and your feet hip-width apart
• Point your toes back towards your body, keep your toes flexed and your front thighs tight. Keep your shoulder and neck relaxed
• Hold this for 4 minutes

Ragdoll pose

• Stand with your feet hip-width apart
• Ben your knees slightly
• Bend forward and try to touch your toes
• While bent place each hand on the elbow of the opposite arm
• And let yourself hang there.

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