Here's your first exercise...Pelvic Curls. 

If there was one thing that I would tell everyone to do every.single.day, it would be this.

Why? So many benefits -  gets your back moving; butt strength (supports your lower back); hip opener (makes moving your back more comfortable); opportunity to add in loads of toys to keep it interesting and add more benefits

How do you do it? Lie on your back with your knees bent and feet at hip width apart. Inhale and squeeze your abs so that your lower back flattens into the mat and your pelvis tilts.

As you exhale, sequentially peel each vertebra off the mat until your whole body is lifted off the mat. You should have a straight line from knees to hips to collar bones. 

Inhale and as you exhale, sequentially place each vertebra back down to the mat. The last thing you'll do is return your bottom to the floor and release the tilt in your pelvis.

You can add in leg lifts, knee squeezes, arms..the list is endless. Want a variation - try this video with a squishy ball.

NB - got osteopenia or osteoporosis? Ignore the sequential up and down of the vertebrae and focus on driving the hips straight up and down.

The second type of exercise that I'd recommend is one that involves what is technically known as "spinal extension". What does that mean? 

It means activating the muscles that run either side of your spine to lengthen it.  This type of exercise is the absolute antidote to our usual posture (seated, slightly slumped, and rounded over).

This picture is the starting position for the exercise known as "Swimming" where, in addition to working the back muscles, we work our butts and our shoulders too. 

How do you do it? If you're just starting out, you can do this exercise quite slowly and keep one arm and the opposite leg on the floor, while extending other arm and leg and upper body. It is ALL about the length.

If you're more experienced, extend both legs straight behind you by squeezing the butt to lift them; reaching the arms away and reaching your head away from your tailbone to lift the upper body. Alternately kick the legs and briskly lift and lower the opposite arm.

Make sure that you keep your tail bone tucked under and your belly button into your spine throughout.

There are loads of variations for this type of exercise as well. This video includes some small weights. In addition to working back muscles and butt muscles, we're working all the shoulder muscles and rotator cuff muscles too. No, no, don't thank me. You're welcome.

NB - if you suffer from issues with facet joints, keep the upper body down on the floor. You can still do the arm and leg movements.

OK, OK so not strictly a Pilates move...but it's something that I try and do most days in one form or another.

Even though I'm a Pilates and Fitness teacher, I still sit a lot (you don't think these blogs write themselves do you?). If this is you too...or you drive or cycle a lot, then you need this stretch.

Why do it? Having overly tight hips can contribute to back ache because it means that your back and pelvic joints don't move as well as they should. If you also have weak butt muscles...

The picture is the end station of a progressive set of stretches. Here's how you get there:

1. Start kneeling with your hips directly above your knees. Step your right leg forward so that your right knee is above your right ankle. Push the left hip forward. You'll already start to feel the stretch. Hold for about twenty seconds

2. Ease the back knee back so now your left knee is behind your left hip. The right knee is still above your right ankle. Press your hip under and down towards the floor. Rest here with some deep breaths for about twenty secs.

4. Tuck the left toe under and extend the left leg fully behind you (like the picture), still pressing your left hip down and under, while at the same time, pressing your left heel away from you. Another twenty seconds here and your left hip should be feeling much happier. 

Don't forget to do the other side.

Then try this "90-90" stretch so that you also move your hips from side to side as well as forward and back.

The best thing you can do to keep your back happy is to move it regularly in all the directions.

It doesn't have to be complicated. And it doesn't have to mean jumping about.

What's that I hear you ask...Is Pilates going to help my back? 

Well, there is some research out there that says that people who regularly do Pilates are less likely to suffer from back pain.

That's because the work that we do in Pilates prepares you for the sort of movements you do in every day life - twisting, bending over, reaching up. And we do it in a way that brings your attention and focus to your body. So, when you are doing these things in real life, you're less likely to injure yourself.

If you already suffer from back pain, why not drop me a note and let's talk how I can help you.

Or you can try your first Pilates class or Stretch class with me for free by clicking here - give all your joints some love