Summarize this content to 2000 words in 6 paragraphs
Simple ‘3 in 3 method’ could relieve back pain in just a few minutes every day – Mirror Online
p:nth-of-type(2)”,”relativePos”:”after”,”type”:”VIP”,”targeting”:{“index”:4,”hivis”:”n”,”hbPlacements”:”d-vip”},”sizes”:[[8,8]],”hideOnSensitiveArticle”:true,”additionalClass”:”in-article”,”name”:”div-gpt-ad-vip-slot”,”bidders”:{“ozone”:”1420432300″,”xandr”:”29635855″}},{“includeInHeaderBidding”:true,”componentType”:”gpt”,”targeting”:{“index”:9,”hivis”:”n”,”opos”:”bottom”,”mantis_placement”:”basic”,”hbPlacements”:”d-bot”},”referenceNode”:”reach-billboard > [data-name=”div-gpt-ad-bottom-slot”]”,”sizes”:[[970,250],[970,259],[728,90],[728,98],[728,99],[970,90],[960,90],[960,250],[300,250]],”usedInTakeovers”:true,”relativePos”:”existing”,”additionalClass”:”bottom-ad-slot”,”name”:”div-gpt-ad-bottom-slot”,”type”:”bottomOfPage”,”bidders”:{“smartadserver”:{“formatId”:93657,”pageId”:1292169},”mediagrid”:”30433″,”ozone”:”1420431538″,”triplelift”:”Mirror_970x250_Desktop_Prebid”,”xandr”:”20406496″,”verizon”:”8a96947a017474e02ce3e0c65cf8012b”,”sovrn”:”792120″,”magnite”:”1872174″,”openx”:”543004071″,”indexexchange”:”593684″,”pubmatic”:”3325564″,”richaudience”:”3afJpJZeuQ”,”improvedigital”:”22433246″,”emx”:”132836″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”inject.sureview.slots”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“hivis”:”y”,”opos”:”left”,”mantis_placement”:”premium”,”hbPlacements”:”d-gut”},”referenceNode”:”reach-gutter > [data-name=”div-gpt-ad-sureview-left-slot”]”,”sizes”:[[120,600],[300,250],[300,600]],”relativePos”:”existing”,”name”:”div-gpt-ad-sureview-left-slot”,”type”:”sureviewLeft”,”sizeMapping”:[[[1600,0],[[120,600],[300,250],[300,600]]],[[0,0],[[120,600]]]],”bidders”:{“smartadserver”:{“formatId”:93667,”pageId”:1292169},”mediagrid”:”30436″,”ozone”:”1420431531″,”triplelift”:”hdx_generic_trinitymirror_Prebid”,”xandr”:”20406508″,”verizon”:”8a96947a017474e02ce3e0c66717012e”,”sovrn”:”792129″,”magnite”:”1872192″,”openx”:”543004077″,”indexexchange”:”593693″,”pubmatic”:”3325573″,”richaudience”:”VWvSXNt0x9″,”improvedigital”:”22433239″,”emx”:”132829″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”inject.sureview.slots”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“hivis”:”y”,”opos”:”right”,”mantis_placement”:”premium”,”hbPlacements”:”d-gut”},”referenceNode”:”reach-gutter > [data-name=”div-gpt-ad-sureview-right-slot”]”,”sizes”:[[120,600],[300,250],[300,600]],”relativePos”:”existing”,”name”:”div-gpt-ad-sureview-right-slot”,”type”:”sureviewRight”,”sizeMapping”:[[[1600,0],[[120,600],[300,250],[300,600]]],[[0,0],[[120,600]]]],”bidders”:{“smartadserver”:{“formatId”:93667,”pageId”:1292169},”mediagrid”:”30436″,”ozone”:”1420431531″,”triplelift”:”hdx_generic_trinitymirror_Prebid”,”xandr”:”20406508″,”verizon”:”8a96947a017474e02ce3e0c66717012e”,”sovrn”:”792129″,”magnite”:”1872192″,”openx”:”543004077″,”indexexchange”:”593693″,”pubmatic”:”3325573″,”richaudience”:”VWvSXNt0x9″,”improvedigital”:”22433239″,”emx”:”132829″}},{“deferred”:{“injectionEvent”:”gpt.first.slot.load”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{},”referenceNode”:”footer”,”sizes”:[[3,3]],”relativePos”:”after”,”additionalClass”:”hidden”,”name”:”div-gpt-ad-fpd”,”type”:”firstPartyData”},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”mr-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1301,”hivis”:”n”},”referenceNode”:”#div-gpt-ad-mantis-carousel-partner-1″,”sizes”:[[10,10]],”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-partner-1″,”type”:”mantisCarouselPartner”,”enabled”:false},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1101,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-lb”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-carousel-lb-1″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-lb-1″,”type”:”mantisCarouselLB”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110328,”pageId”:1550823},”mediagrid”:”30450″,”ozone”:”1420434829″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417631″,”verizon”:”8a969086017474e02915e0c66f9901f5″,”sovrn”:”792137″,”openx”:”556690870″,”indexexchange”:”786119″,”pubmatic”:”4341811″,”richaudience”:”4sL00hrdYj”,”improvedigital”:”22433256″,”emx”:”132846″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1102,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-lb”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-carousel-lb-2″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-lb-2″,”type”:”mantisCarouselLB”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110328,”pageId”:1550823},”mediagrid”:”30450″,”ozone”:”1420434829″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417631″,”verizon”:”8a969086017474e02915e0c66f9901f5″,”sovrn”:”792137″,”openx”:”556690870″,”indexexchange”:”786119″,”pubmatic”:”4341811″,”richaudience”:”4sL00hrdYj”,”improvedigital”:”22433256″,”emx”:”132846″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1103,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-lb”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-carousel-lb-3″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-lb-3″,”type”:”mantisCarouselLB”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110328,”pageId”:1550823},”mediagrid”:”30450″,”ozone”:”1420434829″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417631″,”verizon”:”8a969086017474e02915e0c66f9901f5″,”sovrn”:”792137″,”openx”:”556690870″,”indexexchange”:”786119″,”pubmatic”:”4341811″,”richaudience”:”4sL00hrdYj”,”improvedigital”:”22433256″,”emx”:”132846″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1104,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-lb”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-carousel-lb-4″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-lb-4″,”type”:”mantisCarouselLB”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110328,”pageId”:1550823},”mediagrid”:”30450″,”ozone”:”1420434829″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417631″,”verizon”:”8a969086017474e02915e0c66f9901f5″,”sovrn”:”792137″,”openx”:”556690870″,”indexexchange”:”786119″,”pubmatic”:”4341811″,”richaudience”:”4sL00hrdYj”,”improvedigital”:”22433256″,”emx”:”132846″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1003,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-1″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-1″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1006,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-2″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-2″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1009,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-3″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-3″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1012,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-4″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-4″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1015,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-5″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-5″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1018,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-6″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-6″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1021,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-7″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-7″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1024,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-8″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-8″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1027,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-9″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-9″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1030,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-10″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-10″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”mr-rhc-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1201,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-rhc-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-rhc-1″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-rhc-1″,”type”:”mantisCarouselRHC”,”enabled”:false,”bidders”:{“emx”:”132628″,”improvedigital”:”22433037″,”indexexchange”:”786122″,”mediagrid”:”29792″,”openx”:”556690889″,”ozone”:”1420434848″,”pubmatic”:”4341830″,”richaudience”:”MP_Kplo2PTRsd_mpu”,”smartadserver”:{“formatId”:110329,”pageId”:1550822},”sovrn”:”792195″,”triplelift”:”RON_300x250_Mobile_Prebid”,”verizon”:”8a9699d4017474e03107e0c00a7e0039″,”xandr”:”24417656″}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”mr-rhc-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1202,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-rhc-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-rhc-2″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-rhc-2″,”type”:”mantisCarouselRHC”,”enabled”:false,”bidders”:{“emx”:”132628″,”improvedigital”:”22433037″,”indexexchange”:”786122″,”mediagrid”:”29792″,”openx”:”556690889″,”ozone”:”1420434848″,”pubmatic”:”4341830″,”richaudience”:”MP_Kplo2PTRsd_mpu”,”smartadserver”:{“formatId”:110329,”pageId”:1550822},”sovrn”:”792195″,”triplelift”:”RON_300x250_Mobile_Prebid”,”verizon”:”8a9699d4017474e03107e0c00a7e0039″,”xandr”:”24417656″}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1401,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-1″},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-1″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-1″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814377″,”indexexchange”:”938912″,”ozone”:”3500009017″,”improvedigital”:”22916570″,”richaudience”:”6eQuvysFnw”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1402,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-2″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-2″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1403,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-3″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-3″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1404,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-4″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-4″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1405,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-5″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-5″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1406,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-6″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-6″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1407,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-7″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-7″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1408,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-8″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-8″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1409,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-9″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-9″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1410,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-10″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-10″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“mode”:”thumbnails-feed”,”componentType”:”taboola”,”injectionConditions”:[{“condition”:”stopONActiveLegalProceedings”}],”slotType”:”taboola”,”referenceNode”:”reach-taboola > [data-name=”taboolaBelowArticle”]”,”hideOnSensitiveArticle”:true,”relativePos”:”existing”,”name”:”taboolaBelowArticle”,”selector”:”taboola-below-article-thumbnails”,”targetType”:”mix”,”placement”:”Dragonfly Below Article Thumbnails Responsive Feed”,”type”:”taboolaBelowArticleThumbnails”},{“componentType”:”taboola”,”injectionConditions”:[{“condition”:”stopONAdvertorialContent”},{“condition”:”stopONAffiliateContent”},{“condition”:”stopONActiveLegalProceedings”}],”slotType”:”taboola”,”referenceNode”:”.article-body > p:nth-of-type(8)”,”relativePos”:”after”,”targetType”:”mix”,”type”:”taboolaDesktopMidArticleThumbnails”,”mode”:”thumbnails-mm”,”hideOnSensitiveArticle”:true,”additionalClass”:”taboola-mid-article-size”,”name”:”taboolaMidArticle”,”selector”:”taboola-mid-article-thumbnails”,”placement”:”Dragonfly Mid Article Thumbnails”},{“componentType”:”adYouLike”,”hideOnSensitiveArticle”:true,”additionalClass”:”hidden”,”name”:”ayl-native-1″,”flagToDisable”:”nativeAdsFallback”,”positions”:[{“referenceNode”:”reach-adyoulike.ad-placeholder–sidebar > [data-name=”ayl-native-1″]”,”relativePos”:”appendChild”},{“referenceSlot”:”recommendations-top-primary”,”relativePos”:”after”}],”type”:”adYouLikeArticleSlot1″},{“componentType”:”adYouLike”,”hideOnSensitiveArticle”:true,”additionalClass”:”hidden”,”name”:”ayl-native-2″,”flagToDisable”:”nativeAdsFallback”,”positions”:[{“referenceNode”:”reach-adyoulike.ad-placeholder–sidebar > [data-name=”ayl-native-2″]”,”relativePos”:”appendChild”},{“referenceSlot”:”recommendations-bottom-primary”,”relativePos”:”after”}],”type”:”adYouLikeArticleSlot2″},{“componentType”:”adYouLike”,”hideOnSensitiveArticle”:true,”additionalClass”:”hidden”,”name”:”ayl-native-3″,”flagToDisable”:”nativeAdsFallback”,”positions”:[{“referenceNode”:”reach-adyoulike.ad-placeholder–sidebar > [data-name=”ayl-native-3″]”,”relativePos”:”appendChild”},{“referenceSlot”:”recommendations-bottom-secondary”,”relativePos”:”after”}],”type”:”adYouLikeArticleSlot3″},{“componentType”:”recommendations”,”referenceSlot”:”div-gpt-ad-sponsorship-bar”,”injectionConditions”:[{“condition”:”topBoxInjectable”}],”hideOnSensitiveArticle”:true,”relativePos”:”before”,”additionalClass”:”brand-passion-bg pancake duet no-bottom-margin”,”name”:”recommendations-topbox”,”type”:”recommendationsTopBox”,”items”:5},{“componentType”:”recommendations”,”referenceSlot”:”div-gpt-ad-rh-slot”,”injectionConditions”:[{“condition”:”mantisRHCRecommenderEnabled”,”matchResult”:false}],”referenceNode”:”.related-column”,”heading”:”Recommended”,”relativePos”:”prependChild”,”additionalClass”:”tm-recs seldon-recs pancake duet no-bottom-margin”,”name”:”recommendations-top-heading”,”type”:”recommendationsTopHeading”,”items”:0},{“name”:”newzit-rhc”,”componentType”:”newzit”,”referenceNode”:”[data-name=”newzit-rhc”]”,”type”:”newzitRHC”,”relativePos”:”existing”},{“name”:”onscroll-placeholder”,”componentType”:”placeholder”,”referenceNode”:”#onscroll-placeholder.placeholder”,”type”:”onScrollPlaceholder”,”relativePos”:”existing”},{“componentType”:”recommendations”,”referenceSlot”:”recommendations-top-heading”,”relativePos”:”after”,”additionalClass”:”tm-recs seldon-recs pancake duet no-bottom-margin”,”name”:”recommendations-top-primary”,”type”:”recommendationsTopPrimary”,”items”:4},{“componentType”:”recommendations”,”referenceSlot”:”recommendations-top-primary”,”relativePos”:”after”,”additionalClass”:”tm-recs seldon-recs pancake duet”,”name”:”recommendations-top-secondary”,”type”:”recommendationsTopSecondary”,”items”:1},{“componentType”:”recommendations”,”referenceSlot”:”recommendations-top-secondary”,”heading”:”Recommended”,”relativePos”:”after”,”additionalClass”:”tm-recs seldon-recs pancake duet no-bottom-margin”,”name”:”recommendations-bottom-primary”,”type”:”recommendationsBottomPrimary”,”items”:3},{“name”:”most-read-secondary”,”additionalClass”:”hidden”,”componentType”:”mostRead”,”referenceSlot”:”recommendations-top-secondary”,”type”:”mostReadSecondary”,”relativePos”:”after”},{“componentType”:”recommendations”,”referenceSlot”:”recommendations-bottom-primary”,”relativePos”:”after”,”additionalClass”:”tm-recs seldon-recs pancake duet no-bottom-margin”,”name”:”recommendations-bottom-secondary”,”type”:”recommendationsBottomSecondary”,”items”:1},{“componentType”:”recommendations”,”referenceSlot”:”recommendations-bottom-secondary”,”heading”:”Recommended”,”relativePos”:”after”,”additionalClass”:”tm-recs seldon-recs pancake duet”,”name”:”recommendations-bottom-tertiary”,”type”:”recommendationsBottomTertiary”,”items”:4}],”configMeta”:[{“name”:”article”,”variant”:”dragonfly”,”componentType”:”meta”,”type”:”configMetadata”}],”page”:{“storymeta”:”men-s-health,women-s-health,back-pain”,”templ”:”article”,”oid”:”33446722″,”configPageType”:”affiliate-article”,”adUnitId”:”/5293/mirror.co.uk/news/health”},”baseLayout”:[{“componentType”:”gpt”,”targeting”:{“index”:-1,”hivis”:”n”},”referenceNode”:”header”,”hideOnFirstPageView”:true,”hideOnSensitiveArticle”:true,”relativePos”:”after”,”name”:”div-gpt-ad-oop-interstitial-slot”,”isOOP”:true,”isInterstitial”:true,”type”:”outOfPageInterstitial”},{“componentType”:”gpt”,”targeting”:{“index”:-2,”hivis”:”n”},”referenceNode”:”reach-1×1 > .ad-placeholder__inner”,”sizes”:[[1,1]],”hideOnFirstPageView”:true,”hideOnSensitiveArticle”:true,”relativePos”:”existing”,”additionalClass”:”hidden”,”name”:”div-gpt-ad-ad-mix-slot”,”type”:”adMix”},{“includeInHeaderBidding”:true,”componentType”:”gpt”,”targeting”:{“index”:-4,”hivis”:”n”,”hbPlacements”:”m-strip”},”referenceNode”:”header”,”sizes”:[[4,4]],”hideOnSensitiveArticle”:true,”hideOnFirstPageView”:true,”relativePos”:”before”,”additionalClass”:”hidden”,”name”:”div-gpt-ad-ad-web-strip”,”type”:”webStrip”,”bidders”:{“ozone”:”1500000394″}},{“includeInHeaderBidding”:true,”componentType”:”gpt”,”referenceNode”:”reach-billboard > [data-name=”div-gpt-ad-top-slot”]”,”usedInTakeovers”:true,”relativePos”:”existing”,”type”:”topOfPage”,”targeting”:{“index”:1,”hivis”:”y”,”opos”:”top”,”mantis_placement”:”premium”,”hbPlacements”:”m-top”},”sizes”:[[970,250],[970,251],[728,90],[728,91],[970,90],[960,90],[960,250],[300,250],[320,320],[320,100],[320,101],[320,50],[320,51],[300,100],[300,50]],”hideOnSensitiveArticle”:true,”additionalClass”:”top-slot”,”sticky”:{“mode”:”header”,”duration”:5000},”name”:”div-gpt-ad-top-slot”,”sizeMapping”:[[[1280,0],[[970,250],[970,251],[728,90],[728,91],[970,90],[960,90],[960,250],[300,250]]],[[728,0],[[728,90],[728,91]]],[[0,0],[[320,100],[320,101],[320,50],[320,51],[300,100],[300,50]]]],”bidders”:{“smartadserver”:{“formatId”:93668,”pageId”:1292169},”mediagrid”:”30452″,”ozone”:”1420431549″,”triplelift”:”hdx_generic_trinitymirror_Prebid”,”xandr”:”20406509″,”verizon”:”8a9699d4017474e03107e0c6682202ec”,”sovrn”:”792130″,”magnite”:”1872526″,”openx”:”543004081″,”indexexchange”:”593694″,”pubmatic”:”3325574″,”richaudience”:”rNfFbgkUbE”,”improvedigital”:”22433257″,”emx”:”132847″}},{“includeInHeaderBidding”:true,”componentType”:”gpt”,”injectionConditions”:[{“condition”:”stopONAffiliateContent”},{“condition”:”stopONActiveLegalProceedings”},{“condition”:”stopONAdvertorialContent”}],”usedInTakeovers”:true,”referenceNode”:”.article-body > p:nth-of-type(2)”,”relativePos”:”after”,”type”:”VIP”,”targeting”:{“index”:3,”hivis”:”n”,”hbPlacements”:”m-vip”},”sizes”:[[8,8]],”hideOnSensitiveArticle”:true,”additionalClass”:”in-article”,”name”:”div-gpt-ad-vip-slot”,”bidders”:{“ozone”:”1420432331″,”xandr”:”29635857″}},{“includeInHeaderBidding”:true,”componentType”:”gpt”,”referenceNode”:”reach-billboard > [data-name=”div-gpt-ad-sticky-bottom-banner”]”,”usedInTakeovers”:true,”allowedAdjustments”:{“override”:true},”relativePos”:”existing”,”type”:”bottomOfPageMobile”,”targeting”:{“index”:99,”hivis”:”y”,”opos”:”bottom”,”mantis_placement”:”premium”,”hbPlacements”:”m-bot”},”sizes”:[[728,90],[728,99],[320,100],[320,102],[320,50],[320,59],[300,100],[300,50]],”additionalClass”:”sticky-bottom-banner”,”name”:”div-gpt-ad-sticky-bottom-banner”,”sizeMapping”:[[[728,0],[[728,90],[728,99]]],[[0,0],[[320,100],[320,102],[320,50],[320,59],[300,100],[300,50]]]],”bidders”:{“smartadserver”:{“formatId”:93669,”pageId”:1292169},”gumgum”:{“zone”:”gy9kgylr”},”mediagrid”:”30451″,”ozone”:”1420431550″,”triplelift”:”hdx_generic_trinitymirror_Prebid”,”xandr”:”20406511″,”verizon”:”8a969086017474e02915e0c6692f01f3″,”sovrn”:”792131″,”magnite”:”1872528″,”openx”:”543004054″,”indexexchange”:”593695″,”pubmatic”:”3325575″,”richaudience”:”81Ixf8upno”,”improvedigital”:”22433258″,”emx”:”132848″}},{“deferred”:{“injectionEvent”:”gpt.first.slot.load”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{},”referenceNode”:”footer”,”sizes”:[[3,3]],”relativePos”:”after”,”additionalClass”:”hidden”,”name”:”div-gpt-ad-fpd”,”type”:”firstPartyData”},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”mr-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1301,”hivis”:”n”},”referenceNode”:”#div-gpt-ad-mantis-carousel-partner-1″,”sizes”:[[10,10]],”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-partner-1″,”type”:”mantisCarouselPartner”,”enabled”:false},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1101,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-lb”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-carousel-lb-1″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-lb-1″,”type”:”mantisCarouselLB”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110328,”pageId”:1550823},”mediagrid”:”30450″,”ozone”:”1420434829″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417631″,”verizon”:”8a969086017474e02915e0c66f9901f5″,”sovrn”:”792137″,”openx”:”556690870″,”indexexchange”:”786119″,”pubmatic”:”4341811″,”richaudience”:”4sL00hrdYj”,”improvedigital”:”22433256″,”emx”:”132846″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1102,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-lb”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-carousel-lb-2″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-lb-2″,”type”:”mantisCarouselLB”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110328,”pageId”:1550823},”mediagrid”:”30450″,”ozone”:”1420434829″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417631″,”verizon”:”8a969086017474e02915e0c66f9901f5″,”sovrn”:”792137″,”openx”:”556690870″,”indexexchange”:”786119″,”pubmatic”:”4341811″,”richaudience”:”4sL00hrdYj”,”improvedigital”:”22433256″,”emx”:”132846″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1103,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-lb”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-carousel-lb-3″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-lb-3″,”type”:”mantisCarouselLB”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110328,”pageId”:1550823},”mediagrid”:”30450″,”ozone”:”1420434829″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417631″,”verizon”:”8a969086017474e02915e0c66f9901f5″,”sovrn”:”792137″,”openx”:”556690870″,”indexexchange”:”786119″,”pubmatic”:”4341811″,”richaudience”:”4sL00hrdYj”,”improvedigital”:”22433256″,”emx”:”132846″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1104,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-lb”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-carousel-lb-4″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-lb-4″,”type”:”mantisCarouselLB”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110328,”pageId”:1550823},”mediagrid”:”30450″,”ozone”:”1420434829″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417631″,”verizon”:”8a969086017474e02915e0c66f9901f5″,”sovrn”:”792137″,”openx”:”556690870″,”indexexchange”:”786119″,”pubmatic”:”4341811″,”richaudience”:”4sL00hrdYj”,”improvedigital”:”22433256″,”emx”:”132846″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1003,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-1″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-1″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1006,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-2″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-2″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1009,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-3″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-3″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1012,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-4″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-4″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1015,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-5″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-5″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1018,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-6″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-6″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1021,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-7″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-7″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1024,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-8″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-8″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1027,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-9″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-9″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:true,”deferred”:{“injectionEvent”:”mr-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1030,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”mr-mpu”},”sizes”:[[300,250],[200,200],[250,250]],”referenceNode”:”#div-gpt-ad-mantis-carousel-mpu-10″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-carousel-mpu-10″,”type”:”mantisCarouselMPU”,”enabled”:false,”bidders”:{“smartadserver”:{“formatId”:110329,”pageId”:1550824},”mediagrid”:”30449″,”ozone”:”1420434830″,”triplelift”:”Mirror_300x250_Mobile_Prebid”,”xandr”:”24417632″,”verizon”:”8a96947a017474e02ce3e0c66d700130″,”sovrn”:”792135″,”openx”:”556690872″,”indexexchange”:”786120″,”pubmatic”:”4341812″,”richaudience”:”Kcb7wEeNWN”,”improvedigital”:”22433254″,”emx”:”132844″}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-primary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1401,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-1″},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-1″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-1″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814377″,”indexexchange”:”938912″,”ozone”:”3500009017″,”improvedigital”:”22916570″,”richaudience”:”6eQuvysFnw”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1402,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-2″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-2″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1403,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-3″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-3″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1404,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-4″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-4″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1405,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-5″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-5″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1406,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-6″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-6″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1407,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-7″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-7″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1408,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-8″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-8″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1409,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-9″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-9″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“includeInHeaderBidding”:false,”deferred”:{“injectionEvent”:”md-secondary-slots-created”,”injectCompleteEvent”:”deferred.ads.injection.complete”,”repeat”:false},”componentType”:”gpt”,”targeting”:{“index”:1410,”hivis”:”n”,”mantis_placement”:”basic”,”hbPlacements”:”md-lb-other”},”sizes”:[[320,100],[320,50],[300,100],[300,50]],”referenceNode”:”#div-gpt-ad-mantis-discrete-lb-10″,”relativePos”:”existing”,”name”:”div-gpt-ad-mantis-discrete-lb-10″,”type”:”mantisDiscreteLB”,”enabled”:false,”bidders”:{“xandr”:”28814378″,”indexexchange”:”938913″,”ozone”:”3500009018″,”improvedigital”:”22916571″,”richaudience”:”DaItorI17I”}},{“mode”:”thumbnails-feed”,”componentType”:”taboola”,”injectionConditions”:[{“condition”:”stopONActiveLegalProceedings”}],”slotType”:”taboola”,”referenceNode”:”reach-taboola > [data-name=”taboolaBelowArticle”]”,”hideOnSensitiveArticle”:true,”relativePos”:”existing”,”name”:”taboolaBelowArticle”,”selector”:”taboola-below-article-thumbnails”,”targetType”:”mix”,”placement”:”Dragonfly Below Article Thumbnails Responsive Feed”,”type”:”taboolaBelowArticleThumbnails”},{“name”:”taboolaMobileMidArticle”,”componentType”:”taboola”,”type”:”taboolaMidArticleThumbnails”},{“componentType”:”adYouLike”,”injectionConditions”:[{“condition”:”stopONAdvertorialContent”},{“condition”:”stopONAffiliateContent”},{“condition”:”stopONActiveLegalProceedings”}],”hideOnSensitiveArticle”:true,”additionalClass”:”hidden”,”name”:”ayl-native-1″,”flagToDisable”:”nativeAdsFallback”,”positions”:[{“referenceNode”:”.article-body > p:nth-of-type(10)”,”relativePos”:”after”}],”type”:”adYouLikeArticleSlot1″},{“name”:”most-read-secondary”,”componentType”:”mostRead”,”referenceSlot”:”recommendations-top-secondary”,”type”:”mostReadSecondary”,”referenceNode”:”main aside.related-column”,”relativePos”:”appendChild”},{“name”:”newzit-mobile”,”componentType”:”newzit”,”referenceNode”:”[data-name=”newzit-mob”]”,”type”:”newzitMobile”,”relativePos”:”existing”}]}”/>
Straightforward routine involves doing three simple seated stretches multiple times a day to prevent your back muscles from stiffening – and you can give it a go todayThe simple ‘3 in 3 method’ is designed to help alleviate back pain and improve overall well-being. (Image: Getty Images/Science Photo Libra)Back pain is a common problem that affects a large portion of the population, with up to 60 per cent of people in the UK experiencing it at some point in their lives. The discomfort and limitations it can bring can be overwhelming, leading many to seek a variety of treatments to get some relief. But there’s a surprisingly simple – yet powerful – approach known as the ‘3 in 3 method’ you could try. It’s a straightforward routine which involves three simple seated stretches over the course of three minutes, several times a day. The idea is the stretches prevent the back muscles from becoming stiff, promoting flexibility throughout the body. By regularly engaging in these short stretching sessions, you can significantly reduce your chances of developing chronic back pain or exacerbating existing conditions, says Julie Jennings, an independent occupational therapist for HSL. She says one of the biggest causes of back pain for many people is a consistently poor posture. Many of us revert to what is often called our ‘comfort posture’, the position we feel is the most comfortable for us to sit, or move around in. However, this is often an underlying cause of chronic back pain. She says: “Your chair may also be forcing you to sit in a posture which is bad for your back. For this reason, take time to see whether your chair is the right fit for you. This is relevant for all furniture that you sit in, whether it’s your comfortable armchair at home, or your office desk chair. If your chair is badly fitting, consider investing in a new riser recliner to properly support your back and encourage good posture. “When standing or walking, try to be conscious of your posture. Are you slumping forward into a stooped position, or are you holding your head and shoulders back instead? By consciously correcting yourself on a daily basis, you will gradually encourage your posture to improve.” Keep your body moving with the 3:3 method When you’re dealing with back pain, you might think that limiting movement can help to improve the situation, but this often isn’t the case, says Julie. “While it’s true that you should avoid strenuous exercise that is likely to aggravate your pain further, restricting movement throughout the day can cause your muscles to stiffen, leading to the possibility of the pain worsening, or at least not improving,” she says. “Instead, try to keep your body moving throughout the day. Getting up and walking around is a great first step; you can also introduce a simple 3:3 method to your daily routine. This involves doing three seated stretches in three minutes, which will help to prevent your muscles from stiffening without having to leave your chair. “Simply take three seated stretches, hold each one in turn for 15 seconds, before resting for 15 seconds. Then repeat the cycle again twice more. Do this multiple times throughout the day to ensure your muscles remain flexible and to prevent stiffening.”
Julie’s recommended stretches: Torso twists Aiding spine mobility, this armchair workout can help to improve blood circulation while engaging your core muscles. Step 1: Sit upright in your chair and don’t lean back. Keep your eyes upward and straight ahead. Step 2: Cross your hands across your chest with bent elbows. Step 3: Exhale and then gently twist your torso to one side. Engage your core and always keep your back straight. Step 4: Inhale, slowly return to the centre and then repeat on the opposite side. Aim for six twists on both sides. Chest stretches This first chair exercise is a great one to help relieve any aches or tension in your upper body, which in turn, will help improve your overall posture. Step 1: Sit upright, away from the back of the chair with a straight back. Roll your shoulders in circular motions to release tension. Step 2: Extend your arms out to the sides in a ‘T’ shape, then gently push your chest forward to feel a stretch. Step 3: Hold for 15 seconds and repeat five times. Seated backbend If you have been experiencing tightness in your lower back, neck or chest, adding this stretch into your seated workouts can help relieve this. Step 1: Sit at the edge of the chair, suck in to secure your core, and keep your back upright to straighten the spine. Have both feet flat on the floor and keep your hips square. Step 2: Place both hands on the hips. Then, slowly arch the back inward and push the stomach outward, leaning backwards using only your upper body. Step 3: Keep this position until you start to feel a comfortable stretch (around 10-20 seconds). Release and return to your starting position. Identify potential causes “While there are simple ways you can relieve your back pain, understanding the reasons why you are suffering from it is an important step towards improving your quality of life. In many cases, small, simple changes can help to reduce the pain you experience on a daily basis,” says Julie. “You may have poorly-sized furniture that is causing you discomfort, or have a physical job that is causing pain, or it might be caused by a hobby or activity. Even something as simple as gardening can cause back pain due to poor posture and the time you spend bending over. “To resolve these issues, question whether you are prepared for the activity in the first place, have you “warmed up your muscles” beforehand. Doing the stretches above could help with this before you start and after you have finished the task. Can you make changes to your routine to prevent further aggravation? Can you improve your gardening posture? Take up a less strenuous activity? Scale back in some of the more physical areas of your job? Tackling these underlying problems can help to reduce the pain you experience and improve quality of life.”You can find this story in My Bookmarks.Or by navigating to the user icon in the top right.Top StoriesRecommended
HomeNewsHealthBack pain
!function(){return function e(t,n,r){function o(i,c){if(!n[i]){if(!t[i]){var u=”function”==typeof require&&require;if(!c&&u)return u(i,!0);if(a)return a(i,!0);var s=new Error(“Cannot find module ‘”+i+”‘”);throw s.code=”MODULE_NOT_FOUND”,s}var l=n[i]={exports:{}};t[i][0].call(l.exports,function(e){return o(t[i][1][e]||e)},l,l.exports,e,t,n,r)}return n[i].exports}for(var a=”function”==typeof require&&require,i=0;i0;)n.call(e,{data:o.shift(),target:e});else o.forEach(function(t){n.call(e,{data:t,target:e})})}}function r(e,t,n){e.dataEvents=e.dataEvents||{},e.dataEvents[t]=e.dataEvents[t]||[],e.dataEvents[t].push(n)}return{delegate:function(){return function(t,n,r,o,a){a=a||{},n=n.split(“,”),void 0===t.length&&(t=[t]),t.forEach||(t=e(t)),t.forEach(function(t){t.addEventListener(r,function(r){var i=[];n.forEach(function(n){i=”>”===n.substr(0,1)?function(t,n,r){var o=e(n.querySelectorAll(r.substr(1)));return o=o.filter(function(e){return e.parentNode===n}),t.concat(o)}(i,t,n):function(t,n,r){return t.concat(e(n.querySelectorAll(r)))}(i,t,n)}),function e(t,n,r,o,a,i){if(n!==r){var c=o.indexOf(n);-1!==c&&(a.call(o[c],t),i.preventDefault&&t.preventDefault()),e(t,n.parentNode,r,o,a,i)}else i.stopPropagation&&t.stopPropagation()}(r,r.target,t,i,o,a)})})}}(),domReady:function(e){“complete”===document.readyState||”loaded”===document.readyState?(r(document,t),r(window,”load”)):”interactive”===document.readyState&&r(document,t),document.addEventListener?n(document,t,e):n(window,”load”,e)},fire:function(e,t,n){var o;n=n||{},document.createEvent?((o=document.createEvent(“HTMLEvents”)).initEvent(t,!0,!0),o.data=n,e.dispatchEvent(o)):document.createEventObject&&((o=document.createEventObject()).data=n,e.fireEvent(“on”+t,o)),r(e,t,n)},listen:n}}();n.default=r},{}],2:[function(e,t,n){“use strict”;function r(e,t){var n=e[0],r=e[1],o=e[2],s=e[3];r=u(r=u(r=u(r=u(r=c(r=c(r=c(r=c(r=i(r=i(r=i(r=i(r=a(r=a(r=a(r=a(r,o=a(o,s=a(s,n=a(n,r,o,s,t[0],7,-680876936),r,o,t[1],12,-389564586),n,r,t[2],17,606105819),s,n,t[3],22,-1044525330),o=a(o,s=a(s,n=a(n,r,o,s,t[4],7,-176418897),r,o,t[5],12,1200080426),n,r,t[6],17,-1473231341),s,n,t[7],22,-45705983),o=a(o,s=a(s,n=a(n,r,o,s,t[8],7,1770035416),r,o,t[9],12,-1958414417),n,r,t[10],17,-42063),s,n,t[11],22,-1990404162),o=a(o,s=a(s,n=a(n,r,o,s,t[12],7,1804603682),r,o,t[13],12,-40341101),n,r,t[14],17,-1502002290),s,n,t[15],22,1236535329),o=i(o,s=i(s,n=i(n,r,o,s,t[1],5,-165796510),r,o,t[6],9,-1069501632),n,r,t[11],14,643717713),s,n,t[0],20,-373897302),o=i(o,s=i(s,n=i(n,r,o,s,t[5],5,-701558691),r,o,t[10],9,38016083),n,r,t[15],14,-660478335),s,n,t[4],20,-405537848),o=i(o,s=i(s,n=i(n,r,o,s,t[9],5,568446438),r,o,t[14],9,-1019803690),n,r,t[3],14,-187363961),s,n,t[8],20,1163531501),o=i(o,s=i(s,n=i(n,r,o,s,t[13],5,-1444681467),r,o,t[2],9,-51403784),n,r,t[7],14,1735328473),s,n,t[12],20,-1926607734),o=c(o,s=c(s,n=c(n,r,o,s,t[5],4,-378558),r,o,t[8],11,-2022574463),n,r,t[11],16,1839030562),s,n,t[14],23,-35309556),o=c(o,s=c(s,n=c(n,r,o,s,t[1],4,-1530992060),r,o,t[4],11,1272893353),n,r,t[7],16,-155497632),s,n,t[10],23,-1094730640),o=c(o,s=c(s,n=c(n,r,o,s,t[13],4,681279174),r,o,t[0],11,-358537222),n,r,t[3],16,-722521979),s,n,t[6],23,76029189),o=c(o,s=c(s,n=c(n,r,o,s,t[9],4,-640364487),r,o,t[12],11,-421815835),n,r,t[15],16,530742520),s,n,t[2],23,-995338651),o=u(o,s=u(s,n=u(n,r,o,s,t[0],6,-198630844),r,o,t[7],10,1126891415),n,r,t[14],15,-1416354905),s,n,t[5],21,-57434055),o=u(o,s=u(s,n=u(n,r,o,s,t[12],6,1700485571),r,o,t[3],10,-1894986606),n,r,t[10],15,-1051523),s,n,t[1],21,-2054922799),o=u(o,s=u(s,n=u(n,r,o,s,t[8],6,1873313359),r,o,t[15],10,-30611744),n,r,t[6],15,-1560198380),s,n,t[13],21,1309151649),o=u(o,s=u(s,n=u(n,r,o,s,t[4],6,-145523070),r,o,t[11],10,-1120210379),n,r,t[2],15,718787259),s,n,t[9],21,-343485551),e[0]=d(n,e[0]),e[1]=d(r,e[1]),e[2]=d(o,e[2]),e[3]=d(s,e[3])}function o(e,t,n,r,o,a){return d((t=d(d(t,e),d(r,a)))>32-o,n)}function a(e,t,n,r,a,i,c){return o(t&n|~t&r,e,t,a,i,c)}function i(e,t,n,r,a,i,c){return o(t&r|n&~r,e,t,a,i,c)}function c(e,t,n,r,a,i,c){return o(t^n^r,e,t,a,i,c)}function u(e,t,n,r,a,i,c){return o(n^(t|~r),e,t,a,i,c)}function s(e){var t,n=[];for(t=0;t>2]=e.charCodeAt(t)+(e.charCodeAt(t+1)2&&void 0!==arguments[2]?arguments[2]:”metrics”;i.default.fire(window,”analytics.track”,{name:e,category:n,value:t})}function h(e,t,n){var r=n.clog,o=window.localStorage.getItem(s.HASH_KEY);(0,a.default)(e,t.cacheFirst,{clog:r}).then(function(e){d(o===e.contentHash?”unchanged”:”fresh”,{clog:r}),g(“cacheFirstPageView”)}).catch(function(){d(“cached”,{clog:r}),g(“cacheFirstPageView”),r(“CACHED PAGE VIEW”),navigator.serviceWorker.addEventListener(“message”,function(e){if(e.origin===location.origin){var t=e.data;t&&”NEW_VERSION”===t.message&&t.url===location.href&&(o!==t.contentHash?(g(“stalePageView”),r(“STALE PAGE VIEW”)):(g(“cachedPageView”),r(“MOULDY PAGE VIEW”)))}})})}function v(e){return encodeURIComponent(e||””)}function m(){var e=arguments.length>0&&void 0!==arguments[0]?arguments[0]:””,t=arguments[1],n=document.querySelector(“link[rel=manifest]”);if(n){var r=t||n.href;return new Promise(function(t,n){caches.open(s.MANIFEST_CACHE_NAME+”:”+e).then(function(e){e.match(r).then(function(n){n?t(n):fetch(r).then(function(n){e.put(r,n.clone()),t(n.clone())})})}).catch(function(e){return n(e)})}).then(function(e){return e.json().then(function(e){return e})})}}n.default=function(e,t,n){var a=function(){};if(“serviceWorker”in navigator){try{e=JSON.parse(e)}catch(t){e=e||{}}if(!e.debug)try{e.debug=new URLSearchParams(window.location.search).get(“pwaDebug”)}catch(e){}(0,u.default)(window.indexedDB,e,n);var s=”/service-worker.js?v=04e104b7e9d1c1958d513b5b0b3ab79b”;e.debug&&(s+=”&pwaDebug=”+e.debug,a=function(e){window.console.log(“[TM PWA] “+e)}),e.cacheFirst&&(s+=”&cacheFirst=true”),e.offlineSupport&&(s+=”&offlineSupport=true”),t&&(s=s+”&pushDisplayService=”+t+”&vap=”+v(n.vapidKey)+”&a=”+v(n.appKey)+”&t=”+v(n.token)+”&i=”+v());var l=void 0;if(e.scope&&(l={scope:e.scope}),window.sessionStorage.setItem(“swUrl”,s),navigator.serviceWorker.register(s,l).then(function(){a(“Service worker registered successfully”);var e=”n !function (n, t, c, e, u) { n function r(n) { try { f = n(u) } catch (n) { return h = n, void i(p, n) } i(s, f) } n function i(n, t) { for (var c = 0; c < n.length; c++)d(n[c], t); } n function o(n, t) { return n && (f ? d(n, f) : s.push(n)), t && (h ? d(t, h) : p.push(t)), l } n function a(n) { return o(!1, n) } n function d(t, c) { n.setTimeout(function () { t(c) }, 0) } n var f, h, s = [], p = [], l = { then: o, catch: a, _setup: r }; n n[e] = l; n var v = t.createElement("script"); n v.src = c, v.async = !0, v.id = "_uasdk", v.rel = e, t.head.appendChild(v) }(window, document, n 'https://aswpsdkus.com/notify/v1/ua-sdk.min.js', n 'UA', // This value can be changed to use a custom variable name. n { appKey: '"+n.appKey+"', n token: '"+n.token+"', n vapidPublicKey: '"+n.vapidKey+"', n websitePushId: 'web.com.reach.all',n workerUrl: '"+s+"' })",t=document.createElement("script");t.innerHTML=e,document.body.appendChild(t);var r=new Event("airship.sdk.snippet.loaded");window.dispatchEvent(r)},function(t){e.debug&&(a("Service worker registration failed"),a(t))}),e.offlineSupport&&navigator.onLine){(0,o.default)(window.indexedDB,function(e){g("attemptedPageViews",e)});var m=(0,r.offlineLandingTracking)();m&&g("offlineLandingPageViews",m)}if(e.cacheFirst&&e.cacheFirst.useCachedHtml&&(navigator.serviceWorker.controller||e.cacheFirst&&e.cacheFirst.force)){var p=document.querySelector("main");if(p)h(p,e.cacheFirst,{clog:a});else{var E=new MutationObserver(function(){var t=document.body;t&&(E.disconnect(),(E=new MutationObserver(function(){var t=document.querySelector("main");t&&(h(t,e.cacheFirst,{clog:a}),E.disconnect())})).observe(t,{childList:!0}))});E.observe(document.documentElement,{childList:!0})}}else d("none",{clog:a});e.offlineSupport&&(0,c.default)(e.offlineSupport,e.scope),window.matchMedia("(display-mode: standalone)").matches&&(g("pwaPageView"),document.documentElement.setAttribute("tm-pwa",e.scope||"https://www.mirror.co.uk/")),!0===window.navigator.standalone&&f&&(g("iOSPwaPageView"),document.documentElement.setAttribute("tm-pwa",e.scope||"https://www.mirror.co.uk/"),i.default.delegate(document.body,"a","click",function(e){var t=e.target.getAttribute("href");window.history.pushState({},"",t),location.replace(t)},{preventDefault:!0})),window.indexedDB.deleteDatabase("1"),window.indexedDB.deleteDatabase("cacheStatus")}else d("none",{clog:a})},n.analytics=g,n.getManifest=m,n.cookie=function(e,t){var n=arguments.length>2&&void 0!==arguments[2]?arguments[2]:2,r=new Date;r.setTime(r.getTime()+24*n*60*60*1e3),document.cookie=e+”=”+t+”;expires=”+r.toUTCString()+”;path=/”},n.urlBase64ToUint8Array=s.urlBase64ToUint8Array,n.validate=function(e,t){var n=t||””;if(!e)return{homepage:n};var r=void 0;try{r=JSON.parse(document.getElementById(“manifest-validation”).getAttribute(“content”))}catch(e){return null}var o=e.filter(function(e){return r.url&&r.url.includes(e.homepage)}),a=e.filter(function(e){return r.primaryTag&&r.primaryTag===e.tag}),i=e.filter(function(e){return r.tags&&r.tags.includes(e.tag)});if(1===o.length)return o[0];if(1===a.length)return a[0];if(1===i.length)return i[0];var c=e.filter(function(e){return e.scope===n});return c.length>0?c[0]:”string”==typeof t?{homepage:t}:void 0},n.MANIFEST_CACHE_NAME=s.MANIFEST_CACHE_NAME},{1:1,10:10,4:4,5:5,7:7,8:8}],10:[function(e,t,n){“use strict”;Object.defineProperty(n,”__esModule”,{value:!0});var r=/(.*/amp/.*|.*.amp)/g,o=”TM-Hash-“+location.href,a=”TM-Date-“+location.href;n.CACHE_KEY=”marwood-767fbdbd105bf63cf96b89c1b23ff161″,n.CACHE_NAME=”marwood”,n.MANIFEST_CACHE_NAME=”manifestCache”,n.urlBase64ToUint8Array=function(e){for(var t=(e+”=”.repeat((4-e.length%4)%4)).replace(/-/g,”+”).replace(/_/g,”https://www.mirror.co.uk/”),n=atob(t),r=new Uint8Array(n.length),o=0;o