Back Exercise: Lying Down on the Floor

Lying down on the floor each day is a simple and effective back exercise, but rather than work your back, it gives it a much-needed rest. We lose up to an inch in height every day as our spine compresses under gravity.

Lying down on the floor lets your spine recover. You'll feel calmer and more energetic, and if you suffer from back pain, you may get some relief.

How To Do It

Throughout this back exercise, listen to your breathing and notice what's happening to your back. Many people feel their back gradually flatten out and let go against the floor.

Lie face up on a comfortable, flat, firm surface (e.g. a carpet or rug)
put a small pile of paperback books under your head, to a comfortable height (about 2 small paperback novels for many people.)
Point your knees at the ceiling so your feet are flat, and your lower back is comfortable. Don’t let your legs flop while you’re lying down!
Lie there, noticing your back slowly drop back into the ground. Stay lying for 10-20 minutes at the same time each day.

If this exercise is painful or very uncomfortable, stop. But if it’s just difficult for you, and you can’t wait for the end, persevere! Taking time to help your back is an important skill to learn, and can save you a lot of time in the long term.

Do this exercise regularly, and bad backs stop aching so much. "Healthy" backs will also benefit: you'll work better and play better. Try lying down before you play football, or go out for a drink.