A proper warm up is crucial for minimising back pain, as well as preparing the rest of your body. From desk-bound jobs to over-enthusiastic exercising, it’s easy for back pain and injuries to set in. 

Your warm up needs to include movements you wouldn’t normally do on an everyday basis.  For example, your neck and lower back naturally extend backwards, so you need to tilt them forwards. 

These exercises will rotate your back through several different movements ­ – flexing forward, backward and side to side. Then you can go straight onto your workout!

Whether you’re intending to do weights or cardio, perform these 3 easy exercises before your start your workout.


If you don’t have a foam roller, substitute with a rolled-up blanket or a couple of tennis balls taped together.  This exercise improves thoracic extension and helps improve your efficiency in running and lifting.

HOW: Sit with your knees bent and feet flat on the floor. Place a foam roller behind you, just where your lowest ribs are. Lean back and stretch your arms up over your head. Exhale, and bend your arms further backwards towards the ground. Come back up and move the roller a little higher up your back.

Repeat this sequence until the roller is in line with your shoulders. Repeat twice.


This exercise will gently massage and lengthen your back. Keep your abs tucked in – this will help loosen any tight muscles in your back.

HOW: Lie on a cushioned floor, grab your knees and tuck them into your chest. Then start to rock back and forth, trying to get onto your feet each time, until you are rocking the entire length of your spine.

Continue for about one minute.


Warm up your shoulders, hip and back with this all-over stretch.

HOW: Begin in push up position. Next, place your right foot next to your right hand, then twist to the right and stretch your right arm high up towards the ceiling. Return to starting position, then repeat on the left side.

Complete 10 reps on each side.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Paula C.
12 July 2017

Paula C.

This is good timing as I bought myself a foam roller last week. I have used it mainly for my quads and hadn't thought of using it for my back, but I will try it now.

Jim R.
9 July 2017

Jim R.

I will be egg-rolling while watching Wimbledon on the TV. Proper multi-tasking!

Sean S.
5 July 2017

Sean S.

This is good timing as I am just starting to realise I need to do this, after recurrent back pain. It's so hard to get in the habit of a good warm up though- does anyone else find this? - but these look quite simple so will give them a shot.

Helen P.
4 July 2017

Helen P.

I can confirm the egg roll is lovely to do. I did it for at least 2 minutes last night on the carpet watching tv.

Lucy C.
3 July 2017

Lucy C.

just what I need - I am having bouts of back pain (too much desk time) and it is interfering with my exercise. I'll be giving these a go.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts