The neutral, or starting, position is suitable for people with moderate-severe back pain. Achieving this position is actually very easy. For more details please visit our Getting On section.
STARTING POSITION


SINGLE LEG RAISE
After holding this position for a short period of time (perhaps 30 seconds), return your leg to the floor and raise the other leg.
Please make sure that you grasp your leg behind the knee (as shown). This will prevent the knee from being squashed. You can alter the exact point of pressure by varying the angle of your leg, bringing it closer to your chest, as and when you feel comfortable.If you have had a bad (lower) back for a long period of time, your hamstring muscles will be tight. You should therefore approach this exercise carefully. Bring your leg towards your chest in small increments.
DOUBLE LEG RAISE
The double leg raise will increase the pressure on your lower spine. It shifts the weight of both legs over your lower back. Again, please make sure that you grasp each leg behind the knee.
After holding this position for a short period of time (perhaps 30 seconds), bring your legs further towards your chest (as shown).
Again, hold for 30 seconds, and repeat until your legs are as high as possible.
If you have had a bad (lower) back for a long period of time, your hamstring muscles will be tight. You should therefore approach this exercise carefully. Bring your leg towards your chest in small increments.



BACKWARDS TILT
The backward tilt will increase the pressure on your neck. The diagram below is largely self explanatory.You can alter the exact point of pressure by varying the angle of your legs. If you have had a bad (lower) back for a long period of time, you may find that you have weak knees. You should therefore approach this exercise carefully. Do not hold the position for too long. It is better to hold the position for a short period of time, and to do a larger number of reps (or repetitions). Finally, remember to keep breathing throughout the exercise.