The following exercises should be started gently and increased gradually, and you should not try
to push hard to get rid of pain. A little discomfort is common when starting a new activity or
exercise, especially if you have not been active for some time, as your joints and muscles get used
to working again. Try each exercise in turn and find out how many times you can repeat it without
feeling extra discomfort the following day. If you are not sure, try each one 5–10 times to start
with. As your back gets used to the new exercise, you should gradually increase the number of
times you do the exercise. If you are lucky, you may find a particular exercise eases your pain. If so,
you should do more of this exercise and can use it as ‘first aid’.
Sometimes you may experience a ‘flare-up’ or marked increase in pain. This can happen whether
you exercise or not. For a couple of days you may be happier reducing the amount you exercise,
but try not to stop completely. As the pain eases, try and build back up to the previous level
quite quickly.


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