Your back’s flared up. Maybe from lifting, sitting too long, or just waking up stiff. It hurts, but life’s busy and you don’t have time for 30-minute rehab sessions. That’s totally fine. You can start helping your back feel better in just a few minutes a day.

What’s going on?

Most back pain is not serious. It’s often caused by irritated joints or muscles, sometimes reacting to fatigue or tension. It might feel tight, sore or sharp with certain movements, but that doesn’t mean it’s damaged.

The body wants to settle. Your job is to gently guide it, not rest completely or push through aggressively.

Three simple things that help (and take under 5 minutes)

1. Keep it moving

• Stand up and walk around for 1 or 2 minutes every hour.
• Try gentle pelvic tilts, a low arch, and flatten your lower back while sitting or lying down.

2. Add heat if it feels stiff

• A warm pack or hot shower can help calm tight muscles.
• Do this while reading or watching something. No extra time needed.

3. Wake up the core muscles

• While lying down, tighten your stomach muscles like you’re bracing before a sneeze. Hold 5 seconds.
• Do this a few times a day to gently re-engage your core.

You don’t need long sessions,  just consistency

Back pain often improves with small, frequent movement. You’re not trying to fix it in one go. You’re giving your system safe signals, often. If it’s not improving after 1 to 2 weeks, a quick check-in with a physio can help guide you further.

You’re doing enough. A few simple movements each day can lead to big changes over time.

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