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, 0.4 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, gently round the back up, then let it dip only as far as is comfortable. Move slowly between the two, and do not force either end.
- 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
Walking
Walk at a comfortable pace on level ground. Build the time up a little each week.
- 10–30 minutes
- Most days
Should feel: Comfortable, easier movement Should not feel: Back or leg pain building up — shorten the walk
Clamshell
Lie on your side with the hips and knees bent and the feet together. Keep the feet touching and lift the top knee, without letting the pelvis roll back. Lower slowly.
- 10 times
- Each side
- Daily
Should feel: The side of the buttock working Should not feel: The pelvis rolling backwards, or back pain
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- You cannot pass urine or you leak without knowing, or you have numbness between your legs — GO TO HOSPITAL NOW
- You feel unwell or feverish
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