These easy wins will help to keep you strong, supple and free from discomfort
1 Try the towel stretch
Do this quick stretch at intervals throughout the day for your lower back, says Michael Fatica, lead consultant osteopath at backinshapeprogram.com. ‘Simply lie over a rolled-up towel placed in the small of the back, to restore the back’s natural curve that’s been flattened from all the sitting we tend to do.
Two fiveminute spells is plenty.’
2 Improve your posture
As a child, were you told to sit up straight? It’s excellent advice. ‘It’s important, particularly as the rounded upper back is often associated with advanced cases of osteoporosis in post-menopausal women,’ says Michael. ‘Squats, chest pops and hip hinges will help work muscles between your shoulder blades and prevent postural deterioration in old age.’ Search on YouTube for exercises.
3 Check your footwear
High heels might be the source of your back pain. ‘They do little to absorb shock as we walk, which – in the long-term – can cause chronic shortening of the calf muscles and a forward-tilting pelvis,’ says Michael. This changes our posture and can increase pressure in the lower spine. There’s no need to ditch your fave shoes completely, but avoid wearing heels for long periods.
4 Change the temp
‘Using hot and cold immediately after one another can quickly reduce excess inflammation,’ says Michael. ‘Whether you’ve strained your back, or if symptoms are severe, this can significantly help.’ Michael recommends hot therapy, such as a heat pack, for three to five minut
