The program includes mobility and strength training for the condition and should be performed daily if you experience discomfort, pain or are under 25 years of age. And 2-4 times weekly for maintenance and optimization.

The program should be conducted with a focus on quality in all exercises, i.e. keeping your back and other joints in the body stable (still) during movement.

Diaphragm Respiration – Lying 3-5 minutes focusing on breathing into the stomach and NOT in the chest. The hand on the stomach must therefore move up and down while the hand on the chest is relatively calm.

Back stretch mobilization – 2 x 15 times, with 60 sec. break. Keep the hips on the ground and let the back stretch backwards.

Upper back stretch – stretch for >60 sec, where you move position 2-3 times each 20-30 sec. The break between each exercise should be 60 sec.

Back worm – Continue for 30-90 sec. The focus is to side shift, rotate and lift the hips, if it is too difficult then start with lift and side shift, and add rotation on later.

Pelvic drainage – 2 x 15 repetitions, the interval between each exercise should be 60sec.

Upper back stretch – 2 x 15 repetitions. The break between each exercise should be 60 sec.

Back stretch with shoulder focus – 2 x 15 repetitions, the interval between each exercise should be 60sec.

Standing pull – 2 x 15 repetitions, the interval between each exercise should be 60sec. Focus should be on keeping the body, especially the back and hips stabile and still while pulling. This can also be replaced by other forms of horizontal pulling exercises.