How to do it
No equipment needed - just a bit of space.
Stand tall with your feet about shoulder-width apart. Place your hands on your lower back or hips, with your fingers pointing downwards.
- Use your hands as a support and gently lean your upper body backwards.
- Let the bend come from your lower back, keeping your knees straight.
- Go only as far as feels comfortable, then return to standing upright.
Form cues
- The bend comes from your lower back, not from your knees.
- You feel a gentle easing in your back, not a sharp pinch.
- Any symptoms in your leg move up towards your back, or stay the same.
Common mistakes
- Forcing the movement or bouncing at the end of the range.
- Leaning back so far that you feel unsteady — stand near a wall or worktop if your balance is uncertain.
Safety: Stop and message your physio if the pain spreads further down your leg, or you notice new or worse numbness, pins and needles, or weakness.