After an episode of back pain, many people stop bending. That is understandable, but avoiding it keeps the back sensitive. A hip hinge teaches you to bend from the hips with a long back, and these three steps rebuild confidence one level at a time.

Step 1: the wall hinge

Stand a foot in front of a wall, feet hip width apart. With soft knees, push your hips back until they touch the wall, then stand tall again. Do 10 slow repetitions, and move your feet further from the wall as it gets easier.

Step 2: the dowel hinge

Hold a broomstick along your back so it touches your head, your upper back, and your tailbone. Hinge forward and keep all three points in contact. The stick shows you the moment your back starts to round. Do 3 sets of 8.

Step 3: the floor reach

Hinge down to pick up a light object from a low step, then from the floor. Keep the weight light and the movement smooth. Do 3 sets of 8, and add load only when it feels easy.

• Move slowly and breathe out as you stand.

• A mild stretch in the hamstrings is fine.

• Stop if pain travels down your leg.

Practice every other day for two weeks before moving to the next step.