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# THE 10-MINUTE FIX FOR BACK PAIN
- URL: https://splash.themesbykyle.com/the-10-minute-fix-for-back-pain/
- Published: 2026-10-12T06:55:23.000Z
- Updated: 2026-10-15T13:08:52.000Z
- Description: Physios swear by it. You can do it in your socks.
- Author: Pat Doyle
- Tags: Health, #dont-miss

Back pain is one of the most common reasons for a day off work. A short daily routine can help, and it needs nothing more than a mat and 10 minutes.

Physiotherapist Ruth Anders, who has treated back problems for 20 years, says most people can ease stiffness and prevent a flare-up by doing the same simple moves every morning.

## The routine

- **Knee hugs (1 minute):** Lie on your back and gently pull one knee at a time towards your chest.
- **Pelvic tilts (2 minutes):** Keep your knees bent and rock your hips to flatten and arch your lower back.
- **Cat and cow (2 minutes):** On all fours, round and then dip your spine slowly.
- **Bridge (2 minutes):** Lift your hips and hold for five seconds, then lower.
- **Child’s pose (3 minutes):** Sit back on your heels and stretch your arms forward.

## “Little and often”

Ruth says consistency matters more than effort. “If it hurts, stop,” she said. “You should feel gentle stretching and not a sharp pain. It is better to do 10 minutes every day than an hour on a Sunday.”

She also advises against too much bed rest. “Keep moving, take short walks and avoid sitting for more than 30 minutes at a time.”

See your GP if your pain follows a fall, spreads down a leg, or comes with numbness or loss of bladder control.