The 10-minute method to fix your pesky back pain

One osteopath has a 10-minute method for easing back pain (Picture: Metro) About 80% of Brits will get back pain at some point in their lives. For context, that equates to roughly 55 million men and women. And yet, most of this back pain isn’t due to any serious damage. It’s from slouching at our desks or being couch potatoes, according to renowned osteopath James Davies. ‘Most of the back pain I see is lifestyle driven, minor, and very fixable – I see it everyday in clinic,’ he tells Metro. It’s so rampant among his clients that James has developed a 10-minute method to transform your back. This 10-minute block needs to be repeated for 10 days straight and at the end of it, you should notice a difference. Given we have 144 10-minute blocks in our day, and this requires you to give up just one of them, it’s hardly a sacrifice for most. ‘I only have two hands, I can’t treat everyone,’ James explains. ‘I wanted to give people something they could do for themselves.’ A quick disclaimer Before attempting James’ method, there are certain types of back pain that will need more serious medical attention. ‘The 10-minute method is for mild to moderate, lifestyle-related pain,’ he says. ‘If your pain is eight out of 10 or higher, or stopping you from moving, get it checked. A lot of our back pain stems from sitting for long periods of time (Picture: Getty Images) ‘If you have numbness, tingling, weakness, or pain travelling down the leg, don’t ignore it. If there’s loss of bladder or bowel control, or numbness in the saddle area, that’s urgent. If it came from a fall or injury, or it’s getting worse and not improving, speak to a professional.’ Identify your pain The most common pain is muscle related, which refers to the tight, achy lower back you can wake up with for feel after a long day. ‘This usually comes from sitting too long, not moving enough, or doing more than your body is ready for,’ James explains. You might feel you have postural pain. ‘This one creeps up on you,’ he adds. ‘Hours at a desk, looking down at your phone, slouching on the sofa. It’s not one big moment, it’s what you do every day.’ Joint stiffness is another big one. The osteopath explains that if you’re not moving your back enough, it will tighten up. That’s why you feel stiff when you stand up after sitting for a long time. Lastly, there’s mild disc irritation. ‘The name sounds scary, but most of the time it isn’t,’ James says. ‘It’s just your spine under pressure from poor movement or posture over time, and it improves when you start moving properly again.’ The 10-minute method If you tick any of the above boxes, set your timer, and follow James’ instructions closely. Start with 2–3 minutes of movement. Lie on your back and gently bring one knee into your chest, then the other. Add small twists side to side or any light movement that feels comfortable. This helps take stiffness out and prepares your back. Then move into 2 minutes of decompression. Lie on your back with your legs up on a chair or sofa, or hug both knees into your chest. Slow your breathing and let your back relax. This takes pressure off the spine. Next, spend 3 minutes on strength. Keep it simple. Hold a plank if you can, or lie on your back and lift your hips off the floor. You can also go onto your hands and knees and lift opposite arm and leg. This builds support around your spine. Finish with 2 minutes of release. Gently massage your lower back or hips with your hands, or just lie still and take slow breaths. This helps reduce tension and reset your body. Then simply repeat this for 10 days. Back pain tends to build up over time, rather than suddenly developing overnight (Picture: Getty Images) Don’t have back pain? Here’s how to prevent it As James explains, back pain doesn’t just appear overnight, it tends to build up gradually. If you haven’t fallen victim to a sore back, there are ways to keep it at bay too. ‘Prevention is everything,’ he explains. ‘Firstly, move your body every day. Your back is built to move. The biggest issue I see is people staying in one position for too long, whether that’s at a desk, on the sofa, or in the car. ‘You don’t need a full workout, just get up, walk, stretch, and change positions regularly. That alone goes a long way.’ The next step is to strengthen your spine. ‘It’s not just about your back,’ James adds. ‘Your glutes, core, and hips all support it. If they’re weak, your back ends up doing too much. The common airport mistake that could get your phone confiscated at security The three-word phrase women use during sex that men say makes them ‘feel like a failure’ Balanitis is the penis issue 11% of men have — and it leaves an 'unpleasant smell' ‘A few simple strength exercises done consistently will protect your back long term.’ Lastly, you need to be paying attention to the small things. This means being conscious of how you sit, sleep, carry your bag and even how you use your phone. For example, scrunching up your shoulder towards your ear and bending your neck for a prolonged period of time to hold the phone in place hands-free is never going to bode well for your poor back. ‘Most people don’t realise their daily habits are slowly feeding into back problems,’ James adds. Do you have a story to share? Get in touch by emailing MetroLifestyleTeam@Metro.co.uk. Arrow MORE: The 10 Blue Zones in the UK where people live longest — and what they all have in common Arrow MORE: Prostatic calculi is the common condition that can give men gritty semen crystals Arrow MORE: Penis Kegels can help men achieve ‘more intense and pleasurable’ orgasms Comment now Comments Add Metro as a Preferred Source on Google Add as preferred source The Slice Your free newsletter guide to the best London has on offer, from drinks deals to restaurant reviews.

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