A Pilates instructor says this is the one move everyone can do to look after their spinal health

Aches and pains are common as we age, but that doesn't mean they should be ignored.

One area of the body that often causes trouble is the back. This can be caused by spending too much time sitting, which can weaken and stiffen the muscles and joints, leading to discomfort.

If this sounds familiar, you might want to give Pilates a try. It's a form of exercise that encourages slow, mindful bodyweight movements, focusing on improving alignment and core strength.

"One of the benefits of Pilates is experiencing less pain through your spine, feeling more open, flexible and free," says Pilates instructor Annabel Luke, founder of Pilates By Bel.

"Improving your core strength and spinal mobility can alleviate lower-back pain," she adds. "These areas can get quite tight unless you're actively working and stretching them."

We asked Luke for one exercise that would improve spinal mobility and help alleviate back pain. Her answer was surprisingly simple: the half roll back, a modified roll-up that’s beginner-friendly and requires no equipment.

Ready to give it a go?

How to do the half roll back

• Start seated on the floor with your knees bent and feet planted on the ground, hip-width apart.
• Extend your arms in front and slowly lower yourself towards the floor, engaging your core and keeping your chest lifted.
• Once you reach the halfway point between your seated position and the mat, slowly return to the starting position.
• Repeat four or five times, moving as slowly as possible.

The benefits of the half roll back for back health

The half rollback is a move that activates and strengthens the core muscles, which are crucial for supporting your back.

This is particularly important if you work a desk job or spend long periods sitting, as this naturally weakens your core and back muscles over time.

This exercise also mobilizes the spine, as you move through its full range of motion, improving both flexibility and mobility.

Finally, practicing the half rollback can support better posture and alignment—skills that will benefit you in daily life.

For best results, try to incorporate the half roll back into your routine a few times a week to enhance your spinal health. Pair it with other routines like these beginner yoga stretches to maintain your flexibility as you age. If you have persistent back pain, consult a doctor before starting a new exercise regime.

Shop Pilates mats

If you need something soft and supportive for your home workouts, check out the mats below. These cushioned mats are especially thick and ideal for performing moves like the one above.