Deep Heat Back Strengthening Exercises

To help manage back pain consider strengthening your back and the supporting muscles. Use the 4x dynamic mobilising stretches to warm-up. Be sure you watch and listen carefully to the demo video – it’s important you get the correct position otherwise you can run the risk of doing more harm than good!

Remember go SLOWLY – focus on technique!


  • Stand up with legs hip width apart and shoulders relaxed
  • Eyes straightforward and imagine a piece of string lifting you up through the center of your head
  • Engage the muscles in your glutes and pull your tummy in.
  • Inhale, and then as you breathe out, tuck your chin to your chest and slowly roll down bone by bone.
  • Let the weight of your head pull you down with your arms hanging loose
  • Slowly roll up one bone at a time until you are standing straight
  • Repeat 2x more times.


  • Get down on all fours and place your hands under your shoulders, knees under hips
  • Breathe in, engage your glutes and pull in your tummy
  • Breathe out, slide one leg back raising the knee off the mat, then the other, keeping a nice, straight line from your shoulders to your ankles
  • Hold it for a few breaths & come back down onto mat
  • Repeat 2x more times
  • If this move feels too advanced try dropping your knees to the mat.


  • Lie face down, arms & legs stretched out in front of you
  • Breathe in and engage your glutes and pull in your tummy
  • Breathe out and raise your right arm and left leg and your head slightly (but keeping looking down, don’t tilt head back)
  • Hold it for a few breaths, stretching on the diagonal. Slowly lower arm, leg & head
  • Engage your glutes & tum and raise opposite arm & legs, hold and then lower
  • Repeat 2x more times.


  • Lie on your back with your feet near your bottom, arms flat by your side
  • Clench your glutes & tip your pelvis to the ceiling and lift your tailbone off the mat one vertebrae at a time until there is a straight line, from your knees to your shoulders
  • Engage your glutes and pull your tummy in
  • Pause for a few breaths and then reverse the move, lowering yourself back slowly to the mat shoulders first. Keeping your pelvis tipped until your spine makes it back to the mat
  • Repeat 2x more times.

THE 100

  • Lie on your back knees bent with your arms by your side, palms down
  • Engage your glutes and tummy. Lift one leg so that your shin is parallel to the mat with your knees directly above the hip
  • Press your back firmly to the floor raise the other leg to the same position
  • Lift your head and neck towards your chest and raise both arms off the mat palms down
  • Gently, raise your arms up and down for a count of 10
  • Then turn your palms upwards for another 10. Repeat till you reach 100.
  • If you find this move too advanced try leaving your feet on the mat.

If you have back injury or any underlying health conditions – these are not for you.

For those who are healthy, if you experience any pain at all, during these gentle stretches, be sure to stop. Remember you should feel a comfortable stretch – go slow and let your body have time to adjust & pause to enjoy the stretch. It has many benefits & you should feel a little more mobile after doing these.

Do not perform any of these exercises until you have read this important information.