Help With Backpain

Simple Movements to Help Relieve Back Pain

Many of us suffer from general aches and pains in our backs, most likely caused by a lack of movement or from spending the day hunched over a computer.

We caught up with Korin Nolan (one of the UK’s leading Pilates experts and founder of Power Pilates UK studio in London) to show us a few simple moves you can do to strengthen and support your back.

Curl Up

To get into position: Lay on your back with your feet flat down and knees bent. Interlock your hands behind your head and lift your elbows a little.

Inhale to prepare, engage your core, exhale and curl your head off the matt with your chin to your chest.

• Inhale as you lower your head back down. Focusing on keeping length in your neck by keeping your head heavy in your hands.

Ensure you move nice and slowly and repeat 10-20 times.

Extension

To get into position: Lay on your front with your legs apart and your hands under your forehead. • Inhale as you engage your core and push your pubic bone towards the matt. • Exhale as you lift your head and your hands together. • You do not have to lift very high just work on keeping your abs engaged and your shoulders down towards your lower back. • Ensure once again you are moving nice and slowly and repeat 10-15 times.

Rotation

To get into position: Lay on your side, bending your knees, stacking your hips on top of one another and arms reaching out in front of you. • Inhale to prepare, as you exhale engage the core lifting your top arm and reaching back as far as you can reach. • Ensure your hips stay still as you do this, head following your top hand so it rolls backwards onto the mat. • Inhale, breathing into the stretch and as you exhale return to the starting point. • Repeat this exercise 5-10 times

Lateral Flexion

To get into position: sit with your knees to one side, one knee forwards and one knee back and place one hand down the opposite side to your feet • Inhale and as you exhale lift your hips and reach your free hand over your head into a side bend. • Repeat 5-10 times each side.

www.korinnolan.com

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