If you only got a minute

Sometimes we don't really have time but are in discomfort, for example our upper back starts to ache. Here are safe "emergency" exercises if you don't have much time.

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Upper back

Find a firm surface, such as a carpet or yoga matt and lie on your back, head supported and knees bent, lower back "in neutral". Your upper back might ache when you initially lie down. Now wait. Usually the ache goes within a minute or so. You might have to repeat this at regular intervals.

Lower back

This is my "go-to" exercise for the lower back. It is safe and nicely stretches your lower back.

Sit on the edge of your seat with your feet flat on the floor. A lower seat works better, such as your bed or a sofa. Bend forwards. You may need to move your legs apart. Now relax and breathe, let everything become heavy. You will feel a lovely stretch in the lower back. Once you feel looser, you can experiment with moving your torso to one side, again resting and waiting, and then the other side.