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Pull tension into band, start with band on chest and push for 8 control reps of 2-3 sets.    

Work on slowly progressing, hold each position for 10-15 seconds then push up further.  

5-6 deep breaths in and out, nice controlled stretch for the low back.  

Using arms to tuck knees to chest, do 10 within pain limitations 3 times.  

Slowly mobilising spine side to side within pain free range. Try 15-20 each side and repeat as needed.  

Starting at top of squat holding for 5-10 seconds and progressing deeper, once at deepest hold for 15-30 seconds.  

Focus on balance and posture. Hold the stretch and mobilise upper body for 3 repetitions.