Got your back

A collection of stretches and wellbeing tips designed to keep you in shape and take care of your back while you’re at home.
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Evidence based physio exercise series

From headache to knee pain, watch our physio founder Chongsu demonstrate the most effective exercises to alleviate back tension, tightness and more.

Chongsu’s guest columns


Woman at home stretching her back with a side bend whie seated on a chair

Side bend

Sitting on your chair, feet grounded and back straight, lift your arms above your head, then lower the shoulders. Lean slowly to the side and hold for one minute, then slowly go back up. Repeat a few times each side.

Person doing the forward fold seated on a chair

Forward fold

Simply fold forward slowly and reach as far as you can towards your toes. Hold for a few seconds and come slowly back up.

Yo-yo neck

Sitting straight and facing forward, drop your shoulders. As you breathe in, tip your head gently up so you’re comfortably pointing your nose towards the ceiling. As you breathe out draw a line down slowly finishing with your nose towards your feet or ground. Do this 2-3 times and enjoy!

Thank you, neck

Sit straight and turn to each shoulder slowly, give a small nod – perhaps in appreciation for your shoulders and all they carry! Turn to the other and repeat 3 or 4 times. Your neck will thank you!

Standing Cat Cow

Stand with hands on your knees, feet hip-distance apart.
Inhale – lift the chest, draw the shoulders back, and look forward (not up).
Exhale – round the back, chin to chest, tuck your tailbone, and lift your belly.

Shoulder shrug

Lift your shoulders up to your ears and down again.
Repeat a few times as the tension releases.

Shoulder roll

Gently roll your shoulders up to your ears, round to your back, down and round again. Repeat a few times in each direction.

Shoulder across

Bring the right arm across the body. Use the left forearm to pull the right arm further left and across the body, stretching the back of the right shoulder. Hold this for 20 seconds, then repeat the stretch on the other side.

Upper back stretch

Interlock your fingers and push them away from you, then tuck your chin into your chest. Press for around 30 seconds and feel the stretch across your upper back and shoulders.

Wellbeing tips_spinal rotation

Seated twist

Sitting upright in your chair, start by crossing your arms in front of you, placing one arm on each shoulder. Rotate your upper body from the waist, turning gently as far as you can to the left and right. You should feel the stretch on both sides of your lower back.

General wellbeing

Mindful person enjoying an hot beverage

Drink mindfully

Make a tea or coffee, and notice the process. Putting the tea bag in and pouring the water, or milk. Stirring and noticing the motion of the liquid. Before your first sip, smell the drink and feel grateful for something good. Then, enjoy!

BackHug woman character going to sleep early

Sleep tight

Why not aim for 1-2 early nights a week if you can? Try building up by getting into bed 30 minutes earlier than usual. You could start tonight!

Eat the Rainbow

Take a break and grab some fruit or pack a tupperware of fresh veg the night before to snack on throughout the day.
Fruits and vegetables are packed with essential vitamins, minerals, fibre, and disease-fighting phytochemicals.

Have a break

Come away from your phone and computer, for at least 5 minutes every hour… but you already knew that ?


30-45 mins before bedtime, switch your phone to ‘Do not Disturb’, or switch off notifications to wind down in the evening and allow peace of mind in the morning.

Do not disturb

Turn on your phone’s blue light filter to prevent any disruption to your sleep cycle.
Even better, try leaving your phone in another room and set an analogue clock for your morning alarm.

Before bed

Make time to listen to music or a guided meditation, read a book, or write down your thoughts for the day, to-dos for tomorrow. Why not also think of and note down one thing you’re grateful for?

10 is the new 5

Try adding two or more servings of vegetables and fruits to each main meal to aim for your ten-a-day. Go for a big salad as a starter and fruits for dessert, it’s easy ?

Eat mindfully

Try putting down your fork or spoon in between bites and take your time to enjoy each meal. Notice how tuned in you are to how your food tastes.

Wellbeing tips_drink water

Stay hydrated!

Keep a glass full of water right next to you, this will help you drink those 6-8 glasses of water every day. Don’t like plain water? Try adding slices of lemon, cucumber or a few berries to get more flavour.

Want to keep your back in shape from the comfort of your own home?

While many of us adapt to working from our kitchens, sofas and elsewhere, we are faced with the challenge of avoiding slouching and back pain.
Would you like to see what two weeks of BackHug at Home can do for you? Reserve your BackHug now