Back pain doesn't always originate from your back. For example, tight or weak hips, core muscles, or glutes can cause lower back pain or stiffness, and your back muscles may under- or overfire if you don't focus on proper posture.

That's why exercises that strengthen the muscles around your spine and pelvis, like your core, hips and back, are crucial — it's not just about stretching. There's a specific two-step exercise tucked neatly away that I like to bring out for this exact moment.

It's technically two moves — one for your posterior chain (your back, glutes and hamstrings) and one for your deep core; together, they can strengthen your postural muscles and reduce pain and stiffness.

It gets met with a groan every time I introduce it to my clients' sessions, but if you suffer from a tight lower body or symptoms of sciatica, this could help.

If you struggle with the intensity, reduce the time spent in each position by 10 seconds and try again. Focus on squeezing through your core as you face upward (known as the hollow hold exercise), then squeeze your back and glutes when you are in the prone position (face down, known as the Superman exercise).

You can softly bend your knees if you need to, but otherwise, try to keep your legs straight and toes pointed in both positions. Once you feel comfortable, try adding a gentle rocking motion, a bit like a rocking horse, to the hollow hold.

It's crucial to breathe during exercise, which might sound obvious, but a surprising number of us hold our breath when the body is under stress or strain.

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