Feeling comfortable in your body makes everyday life easier, from carrying the shopping to getting through a long day at your desk. It is also a great time to build a bit of strength. Stronger muscles can help keep you feeling this way.

Why strength helps

Strong muscles share the load of everyday tasks, like lifting, climbing stairs or sitting for long periods. When your body can handle more, those tasks feel easier. Research suggests that regular exercise, especially when combined with learning about your body, is linked to a lower chance of back pain coming back.

Three simple exercises to start

You do not need any equipment for these. Aim for a comfortable effort, where you feel you are working but could do a few more.

Sit to stand. Sit near the front of a chair. Stand up without using your hands, then sit back down slowly. Try 8 to 10 times.

Wall press-ups. Stand an arm's length from a wall with your hands flat at shoulder height. Bend your elbows to bring your chest towards the wall, then push back. Try 8 to 10 times.

Bridges. Lie on your back with your knees bent and feet flat. Gently squeeze your bottom and lift your hips, then lower slowly. Try 8 to 10 times.

How often and how much

Two or three times a week is a good starting point. When an exercise starts to feel easy, you could try adding a few more repetitions or slowing the movement down. A little muscle tiredness the next day is normal and usually settles within a day or two.

Make it part of your week

Linking exercise to something you already do can make it easier to keep going. You could try doing your sit to stands while the kettle boils, or your bridges before bed.

Your checklist

• Pick two or three exercises you enjoy.
• Do them two or three times a week.
• Add a little more when it feels easy.
• Link them to something you already do.

‍