Routine · 4 minutes · beginner
4-Minute Acute Pain Routine
For the first 48 hours of a fresh back episode. Very gentle, no extension load.
Best for: Fresh tweak, can move but cautious, pain at 4-6/10
What you'll do
- 01Knee-to-Chest Stretch30s each side
Gentlest decompression
- 02Child's Pose45s
Passive release
- 03Supine Spinal Twist30s each side
Knees high, very gentle
- 04
Re-establish core control
How the timer works
When you hit start, the timer reads out each step. Three-second get-ready, the hold (with a ten-second warning), five-second rest, then onto the next move. You can pause, skip, or restart at any time. The voice can be muted from the top right of the timer.
If anything starts shooting down a leg, stop. That's nerve root irritation, not the stretch helping. Switch to the acute routine and see a physiotherapist if it persists past 48 hours.