Pelvic tilt
Lie on your back, knees bent. Flatten the small of your back into the floor by tilting the pelvis.
- 10 times
- 2 times a day
Should feel: The lower tummy muscles working Should not feel: Increasing back pain
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Knee to chest
Lie on your back. Bring one knee up towards your chest, hold, then lower slowly.
- Hold 15 seconds
- 5 each side
Should feel: A stretch in the lower back and buttock Should not feel: Leg pain getting worse
Cat and cow
On hands and knees, arch the back up, then let it sag down. Move slowly between the two.
- 10 times
- 2 times a day
Should feel: The spine moving freely Should not feel: Sharp pain at either end
Bridging
Lie on your back, knees bent. Lift your hips off the floor, hold, then lower.
- 10 times
- 2 times a day
Should feel: The buttocks and back of thighs working Should not feel: Cramp, or back pain
Bird dog
On hands and knees, stretch one arm forward and the opposite leg back. Keep the back still.
- Hold 5 seconds
- 8 each side
Should feel: The back and tummy working together Should not feel: The back arching or twisting
Core brace
Lie on your back, knees bent. Tighten the tummy gently as if bracing for a poke. Keep breathing.
- Hold 10 seconds
- 10 times
Should feel: A firm, gentle tension Should not feel: Holding your breath
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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