BY THE BED
1. Sit on the edge of the bed with a straight back
2. Keeping back straight, lean into elbow nearest pillows
3. Take one leg up at a time
4. Raise bent legs on to stacked pillows to release low back
5. Breathing
6. Gently take legs off pillows and bend up legs
7. Very gentle wind screen wipers
8. Getting out of bed, knees together, let them fall gently towards the bed edge keeping back straight (log roll)
9. Use elbow and upper hand to push up into seated position, and feet come to the floor
10. Push up with a straight back Back

STANDING
1. With a straight spine and contracted stomach muscles, place your hands on bed. Bring one leg onto bed and then the other
LYING DOWN
2. Come onto elbows, stomach flat on the bed. (Use a pillow under the chest for support)
3. Shift body weight from one side to the other to relieve back pain
4. Try drawing one knee forward then the other (used rolled towel under hip for more relief
5. With a straight spine and contracted stomach muscles, raise chest off the bed with hands while dropping one foot to the floor
6. Walk the hands back as the second foot lowers to the floor. Stand with straight spine
REPEAT 1 - 6 Back

STANDING
1. Straighten spine and contract abdominal muscles
2. Hinge at the hips and lower onto the bed
SEATED
3. Lean to the side onto elbow using the other hand for support
4. Bring up one leg and then the other. Roll onto back
LYING ON BED
5. Draw one knee and then the other to drop lower back into mattress (use pillow under knees for support if preferred)
6. With knees drawn up, roll to side using elbow and hand for support and push to seated position on edge of bed
SEATED
7. Engage abs and press hands into mattress and push up to standing
REPEAT 1 -7
STANDING
8. Facing bed with straight spine, place both onto bed. Bring one knee onto bed and then the other
LYING ON BED PRONE
9. Lower onto stomach and elbows using a pillow under the chest
10. With a straight spine and hands under shoulders, raise upper body
11. Lower one leg to floor, then the other. Spine is straight and abs contracted as the upper body comes up to standing
REPEAT 8 -11 Back

SITTING ON A COUCH
1. Move forward to the edge of the couch
2. Hands next to you
3. Lean slightly forward with a straight back
4. Push into the couch with hands and into the heels pushing up to standing Back

STANDING
1. Lowering down onto the bed with a straight spine roll to elbow lift one leg at a time, roll onto back
LYING ON BED
2. Draw heels up to bend knees pressing low back into bed
3. Pump feet
4. Using your hands draw one knee toward the chest and hold while slightly arching back. Both sides (2 sets)
5. With fists (or pillow) between knees squeeze the knee together and hold (4 sets)
6. Windshield wipers with knees
7. Slide one leg off the edge of bed and let hang. both sides if needed
8. Drop knees to the edge of bed and roll to one side. Using elbow and hands to come to a sitting position as feet lower to the floor
SITTING ON EDGE OF BED
9. Slight arch back and contract shoulder blades together (2 x)
10. With a straight spine and tight stomach press into the feet to stand Back

SEATED
1. Contract Scapula lift chest arch back
2. Abs/Gluts Contractions (5 x)
3. Interlace fingers beneath the thigh and lift (4 x) each side
4. Stand with one foot on the chair and lean forward (4 x) Both sides Back

STANDING
1. Lowering down onto the bed with a straight spine roll to elbow lift one leg at a time and roll onto the back
2. Drop one leg off the bed and let hang. Do both sides
3. Windshield wiper knees side to side
4. Place a pillow or 2 fists between knees and squeeze knees together with a slight back arch (3 x)
5. Interlace fingers behind one thigh, draw knee to chest and hold, both sides (2 x) Back

SEATED IN A CAR
1. Try to avoid twisting the back, place things in the car by putting them into the car before you get in yourself
2. Consider using a lighter shoulder bag
3.Keep both hands on the wheel to keep the spine aligned
5. Don't sit too far back so that you hunch over to reach the wheel
6. To alleviate pain gently arch and round the back Back

When getting in and out of the car: 1. Stand by the car with the body facing away and lined up with car seat
2. Reach back and sit down
3. Take up one leg at a time onto the sill of the car
4. Move back so that you are completely in the seat
5. Moving one leg at a time keeping back straight and aligned, move round to the front using elbow to help the movement
6. Reverse all steps to get out Back

1. Posture check
2. Raise feet to prevent upper leg compression and ankle swelling
3. March feet
4. Small cat cow to mobilise back
5. Neck and shoulder mobilisation, small twists, progress to hand on opposite knee
6. Tricep stretch
7. Bilateral heel and toe raises
8. Figure of 4 glute stretch
9. Shoulder stretch
10. Shoulder shrug and drop
11. Sit away from back of chair Back