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.
