If you’re like me and suffer the occasional bout of lower back pain, you’ll know that it makes even the simplest task seem monstrously daunting – leaning over the basin to brush your teeth just got serious – nevermind bigger deals like bending down to pick up a sock. Or dropped toast. Peanut butter side down.

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But luck was on my side when the latest back attack hit last week. I’m smack in the middle of a three-month #WHGetsFit winter fitness challenge – and my “sport” of choice is… Pilates. The exercise mecca of alignment and stretching. And bliss, obviously.

Pilates stretches for the pain

So when my next session rolled around and I basically had to be rolled in, I politely begged Pilates Goddess Terry Goodman for some stretches to ease the eina. She obliged. And guys, I swear, these work, so give them a try.

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They’re super-easy and you can do them at home while you half-watch “My Kitchen Rules” or even catch up with Ma on speaker phone.

Note: I’m talking about muscular pain here – if you feel like your ouch is an actual spinal problem, rather check in with your doc before twisting yourself into a position that could make it worse.

1. Thread the needle without movement

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2. Thread the needle with movement

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3. Diagonal shell stretch

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4. Extended puppy/shoulder stretch

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 5. Spinal rotation

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I’d recommend doing a couple of reps of each every morning. You can do them individually, or string them into your own sequence. Whatever works for you. Your back will thank you.

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^{Image credit: iStock}

Susan Barrett