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  • Stand in front of a bench and place your hands on top of it to help lightly support your weight
  • Keeping your hands on the bench, walk slowly backwards within a comfortable range and return
  • Your centre of mass should remain over your feet
  • You should feel a gentle stretch near the base of your spine
  • Complete this exercise as prescribed by your physiotherapist


  • If this exacerbates your pain, stop this exercise immediately and speak to your physiotherapist