Cardio
Walk, swim or cycle. If you’re in the gym, opt for a bike which has back support, and if you’re swimming avoid any strokes that twist your body.
Pilates
Pilates works the deeper muscles in the body helping to strengthen your back. For those who suffer from chronic back pain or who are recovering from surgery and have finished with physiotherapy, Pilates is an excellent way to keep improving your back strength focusing on just a few selected movements and working a little at a time. A short session performed often can make a huge difference.
Wall sits
Start by standing 10 to 12 inches from the wall, then lean back until your back is flat against it. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.
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