Hello, Thank you for downloading the 'Three of the Best - Exercises to reduce back pain"  booklet.  I would just like to tell you a little more about the first exercises in the booklet you asked to download the other day.

The first exercises is the Hip Roll, where you lie on your back and take you knees very slowly from side to side.

In that exercise, the idea is not to do a back twist with your knees.  You want to keep the movement very small. So you are not twisting your spine with this movement, rather you are trying to give yourself a little bit of a lower back massage, just by the gentle movement of your knees.  The massage effect works best is you have your coccyx bone (tail bone) pressing into the floor rather than trying to flatten your back.

Try to feel your lower back relax, rather than a spine twist.

I hope you found this tip helpful.