Put a fairly firm pillow or cushion on the floor and lie face down with your tummy on the pillow. Then lift your head and shoulders. Do this movement without arching your back.

Lie on your back on the floor with your knees bent and your feet flat on the floor. Rest your right hand on your abdomen. Now take a deep breath in and as you breathe out, gently pull in your abdominal muscles. Once you know what it feels like to contract your abdominal muscles, you can repeat this very simple exercise regularly throughout the day. The stronger you make your abdominal muscles the better will be the protection your back gets.
Lie on your back on the floor with your knees bent and your feet flat on the floor. Now lift your head and shoulders, stretch your arms in front and try to touch your knees.

Sit on an ordinary chair and hold your arms straight out in front of you. Then stand up. Sit down. Stand up. Sit down. Do this ten times. If you find it too easy to stand up from an ordinary chair sit on a low stool or the bottom of a staircase and try standing up with your arms held straight out in front of you.

Lie flat on your back on the floor with your knees bent and feet flat on the floor. Then straighten your right leg and alternately make it as long and as short as you can. Do the same with your left leg.

Stand up straight, with your feet about a shoulder-width apart and pointing forwards. Put your hands in the small of your back and breathe in deeply. Breathe out slowly and bend backwards, supporting your back with your hands.

Stand about two or three feet away from an ordinary sitting stool. Lift your right foot and put your heel on the stool. Keep your outstretched leg straight and bend the leg you are standing on. Then change legs.

Keep your feet apart. Bend your body to the right and try to touch your right knee with your right hand. Then bend your body the other way and try to touch your left knee with your left hand. Repeat five times.

For the following exercises, lie flat on your back with your knees bent, your feet flat on the floor and your arms folded across your chest.
* Pull in your tummy muscles as far as they will go. Do this five times.
* Lift your bottom off the floor - as high as you can. Do this five times.