BACK PAIN

LYING DOWN ON A BED
1. Pelvic tilt
2. Hip bridge
3. Unilateral dynamic knee hug
4. Bilateral static knee hug and breathe
5. Windscreen wipers - bent knee lateral movement
6. Safe lying to seated position Back

ON A BED
1. Press ups - gradually increasing the range
2. Cat cow
3. Dynamic child's pose to kneeling flat back gentle movement
4. Wind screen wipers - spine mobilisation Back

STANDING
1. Posture check
2. Gentle upper body warm up
3. Heel lift march
4. Gentle dynamic spine twist
5. Gentle cat cow
6. Forward fold
7. Wide leg forward fold
8. Dynamic thoracic twist
9. Wide leg - side lunge with forward fold
10. Bent knee hug
11. Full body stretch with lateral lean
12. Standing hamstring stretch
13. Oblique stretch
14. Cat cow
15. Breathing and mindfulness Back

STANDING
1. Posture check
2. Shoulder rolls
3. Heel lift march
4. Extend arms laterally opening chest and stretching the back
5. Neck mobilisation
6. Gentle squat
7. Spine curves in squat position
8. Lateral weight shifts
9. Wide feet, hip rotation progressing to bigger rotations bringing in movement in the knees
10. Narrow feet hip rotation
11. Spinal rotation
12. Wide leg forward fold
13. Oblique leans with extended arm
14. Spinal rotation
15. Spine stretch
16. Breathing and relaxation Back

SEATED
1. Posture Check
2. Shoulder rolls
3. Back and neck stretch
4. Bilateral heel lifts
5. Wide leg forward fold
6. Upper body circles - clockwise and anticlockwise
7. Seated hip flexor stretch
8. Windmill laterally extended arms
9. Upper body twist
10.Upper back opening
11. Forward fold
12. Wide leg forward fold progressing to gentle twist
13. Lower back stretch
14. Relaxed breathing Back

SEATED
1. Posture check
and breathing
2 Neck mobilisation
3. Bilateral heel lift
4. Shoulder mobilisation
5. Cat cow
6. More neck mobilisation
7. Chest opening
8. Unilateral knee hug
9. Wide leg forward fold with extended and close arms
10. Feet shoulder width - shoulder stretch and circle upper body
11. Lateral lean with one arm extended
12. Straight leg extension with hand assistance and soft knee
13. Wide feet and parallel - forward fold with small twist
14. Breathing and relaxation Back

SEATED
1. Good posture check and shoulder roll
2. Check on good breathing
3. Lateral neck mobilisation
4. Knee hug and ankle mobilisation
5. Upper back gentle stretch
6. Gentle thoracic twist
7. Wide leg forward fold progressing to adding rotation
8. Feet hip width forward fold
9. Lateral leans
10. Back stretch and breathing Back

STANDING
1. Gentle knee bends
2. Shoulder mobilisation with rotation
3. Wide feet in parallel posture check
4. Forward fold
5. Chest opening
6. Feet slightly wider than hips - back stretch
7. Lateral lean - on hand extended over head
8. Dynamic spinal twist
9. Circling spine with extended arms
10. Warrior one
11. Cat cow with chair for assistance
12. Wide leg squat with forward fold and twist
13. Toes pointing outwards and lateral weight shift
14. Static toes pointing inwards to release lower spine
15. Relaxation Back

SEATED
1. Posture check
2. Neck mobilisation
3. Bilateral heel raises
4. Shoulder mobilisation
5. Cat cow
6. Spine lengthening and more neck mobilisation
7. Unilateral knee hug
8. Wide feet forward fold, dynamic and held
9. Feet hip width and back stretch, arms extending forwards and above head
10. Upper body circles with arms overhead
11. Side leans with opposite arm extension
12. Unilateral knee hug progressing to leg extension with hands to support upper leg
13. Heel ift march
14. Wide feet forward fold using chair leg to initiate a twist
15. Relaxation and breathing Back

SEATED IN BED
1. Posture check
2. Flex and point toes
3. Bend up legs to support back
4. Shoulder mobilisation and breathing
5. Chest opening
6. Neck mobilisation
7. Single leg knee hug lengthening straight leg
8. Knee drops to side releasing lower back and opening hips
9. Spinal twist with one leg bent and one straight
10. Flex and point toes
11. Wide legs and forward fold
12. Shoulder retraction to release lower back
LYING DOWN
13. Knee hug
14. Spinal rotation - bent leg rests over straight leg
15. Soles of feet together stretching abductors and opening hips
16. Bilateral knee hug and rock from side to side
SEATED
17. Relaxation Back

STANDING
1. Posture check
2. Heel lift march
3. Static foot flexion
4. Chest opening
5. Neck mobilisation
6. Lateral leans with arms extended overhead progressing to slightly bent knees
7. Wide leg parallel stance - forward fold progressing to include a twist
8. Hip/back release
9. Small lateral lunge with fold and twist
10. Alternating arm stretch above head
11. Toes turned in and breathe
12. Warrior two progressing to forward stretch
13. Small backward lunge with arms extended above head
14. Back leg comes through into knee hug
15. Cat cow with hands on chair if required
16. Relaxation Back

SEATED
1. Posture check and breathing
2. Shoulder and wrist mobilisation
3. Heel lift march
4. Neck mobilisation
5. Alternating arm reach above head
6. Gentle forward fold
7. Unilateral knee hug
8. Wide leg forward fold with lateral lean
9. Cat cow
10. Lateral lean
11. Seated warrior two and reverse warrior
12. Spine twist
13. Relaxation Back

LYING ON BED 1. Walk feet in with knees up. Raise toes, hold. 2 x 2. Pull one knee into chest and hold. Both sides. Draw both knees in, hold. Rock knees 3. Drop knees to one side, twist. Both sides 4. Knees up and press low back into bed contract abs 5. Bridge Pose 3 x 6. Draw one knee in, hold. Both sides 7. Figure 4 both sides 8. Roll to side and get out of bed with straight spine 9. On bed: Cat/Cow pose on hands & knees. 3 x 10. Sitting on bed: Draw Scapula together open chest. 4 x 11. Shoulder rolls up and back Back

SEATED
1. Posture check
2. Shoulder rolls
3. Rub hands together and breathe
4. Bilateral heel raises
5. Neck mobilisation
6. Spinal twist
7. Wide feet, shoulder opening and gentle forward fold
8. Feet hip width
9. Unilateral knee hug to chest, progress to leg extension using hands for support
10. Cat Cow
11. Spinal twist
12. Wide leg spinal twist with extended arms
13. Pigeon variation stretch
14. One foot into opposite thigh with forward fold
15. Relaxation and breathing Back

SEATED IN BED
1. Posture check
2. Neck mobilisation
3. Bent legs with toe raises
4. Chest opening
5. Wide legs - sitting tall - feet flexed with small forward fold
6. Spine rotation
7. Knee hug to stretch low back
8. Straight leg forward fold
9. Single hand reach over head alternating sides
10. Bend up knees and twist to side
11. Soles of feet together - press knees down to stretch abductors
LYING DOWN
12. Knees bent and together - walk feet apart
13. Pull in knees to chest and drop knees to one side then the other - extending top leg
14. Glute stretch
15. Full body stretch
16. Relaxation Back

SEATED IN BED
1. Flex and point feet
2. Shoulder and neck mobilisation
3. Posture check and breathing with bent legs
4. Chest and shoulder opening
5. Curve upper body over knees to stretch back
6. Spine twist
7. Forward fold with bent knees gradually straightening legs
8. Cross ankles and forward unilateral reach
9. Rock flexed feet side to side
LIE DOWN
10. Unilateral knee hug
11. Bent leg spine twist
12. Bilateral knee hug with optional head lift - rock from side to side
13. Soles of feet together - abductor stretch
SITTING
14. Soles of feet together - abductor stretch
15. Relaxation Back

SITTING IN BED
1. Shoulder mobilisation
2. Isometric core contraction
3. Bent up legs - unilateral bend and stretch leg
4. Shoulder stretch
5. Back press
6. Lateral bend
7. Wide bent legs - forward fold - progressing to rotation
8. Bent leg seated twist
9. Unilateral knee hug progressing to figure of 4 seated glute stretch
10. Wide leg , C curve spine over bent up legs
LYING DOWN
12. Unilateral knee hug progressing to figure of 4 stretch progressing to figure of 4 with twist
13. Bilateral knee hug with rocking from side to side
SITTING
14. Cross legs or cross one leg to find a relaxing position for the back
15. Relaxation and breathing Back

SEATED IN BED
1. Good breathing
2. Cat cow on bed
3. Cobra -gradually increasing ROM
4. Supine wind screen wipers on bed
5. Sitting up safely in bed from supine position Back