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Back pain is distracting and uncomfortable, often ruining sleep and interfering with work and leisure. There are ways to combat back pain with posture-enhancing exercise.
Pilates expert and personal trainer Hollie Grant spoke with Express.co.uk about how to find relief for back pain.
She advised a stretch which, done daily, may help soothe back pain and ache.
Hollie runs three London pilates studios and provides home training as well as running The Strong Women podcast.
She created The Bump Plan specifically to provide a prenatal workout plan.
Hollie details her pilates coaching on her Instagram account @thepilatespt.
Hollie told Express.co.uk: “When we work from home our desk set up is understandably less than ideal.
“Chances are we’ll be sat in a chair that is far too comfy (hello sofa), leaning over looking down at our laptops, and not taking regular breaks like we might at work.
“All this can lead to a sore lower back, a tight upper back, and a pretty stiff neck.
“To help reduce the effects of WFH we need to focus on strengthening the upper back extensors (the muscles that help us sit up straight), stretching out the neck extensors (the muscles that pull our heads back to look at our screens), and keep our abdominals active.”
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Back pain exercise
Hollie recommended spine lengtheners, an exercise to target the upper back extensors and help you sit straighter.
Hollie said: “Lie flat on your front, with your feet hip-width apart, your hands under your forehead like a pillow, and your pubic bone gently pressing into the floor to help keep your lower back neutral.
“Breathe in and activate your abdominals and on the exhale gently lift your hands, head, and chest away from the floor until your body is in a long low line.
“Inhale to stay here and exhale to slowly come down with control.
“You are not aiming to come up to a height that resembles a backbend, and your legs should not lift off the floor – you are aiming for a long, straight line with your spine.”
What is pilates?
Pilates is an exercise focusing on breathing and control of the muscles.
It also focuses heavily on increasing muscle control and flexibility, both key for good posture.
Good posture is essential to pilates practice.
The exercise also focuses on strengthening the core muscles, also helping to protect the back and improve posture.
Hollie has worked in the fitness industry for over 10 years, starting at a pilates studio as a receptionist and falling in love with exercise
She trained as an instructor herself and now owns her own studios as well as teaches at hotels around the world.
Hollie devised the Pilates PT Method Online, which enables anyone to access her expertise.
The eight-week plan involves six personalised videos, a starter back including two books, a resistance band, fragrances and more, and online support.
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