1Lumbar Extension
- Lying on your stomach, placing your hands under your shoulders.
- Breathe in and on the breathe out, gently press through the palm of hands.
- Begin to lift your chest off the mat while straightening your arms.
- Make sure to keep your hips firmly pressed into the floor and keep your buttocks relaxed.
- Start by going nice and slowly into the movement, only going to the limit of your available movement.
- Do not push into pain.
- Hold the position for a few seconds at the top.
- Lower your chest slowly and return to the starting position.
- Repeat as instructed by your physiotherapist.
2Lumbar Extension [Wall Arches]
- Resting your forearms against the wall.
- Let your hips sink forward to create an arch in your lower back.
- Increase movement within comfort if you find this movement relieving.
- Repeat as per Physiotherapist instructions.

Throughout workday
3Lumbar Flexion
- Sit in a chair with your feet flat on the ground.
- Point your hands towards the ground.
- Slowly bend forwards, taking your hands closer to the ground.
- Make sure to begin bending at your neck, and slowly roll down each segment of your back.
- Continue until you reach a deep, yet comfortable point, do not push into pain.
- Slowly return to sitting up straight.
- Repeat as prescribed by your Physiotherapist.

Trial alongside extension exercise every 30mins – hour at work
4Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
5Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.