The 10-Minute Daily Back Relief Routine for Busy Mums
Follow along with Kim Karlsson through this sequence of 6 safe, gentle movements to release spinal tension, reset deep core stability, and soothe lingering back aches.
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Every mum's spine, postpartum history, and daily pain triggers are unique. If you've been living with back pain for months, sciatica flare-ups, or core weakness, Kim Karlsson offers a limited number of complimentary 1-on-1 discovery chats to map out your personalised recovery path.
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Your 6-Exercise Daily Reference Guide
Pelvic Tilts
Best time: Right upon waking.
Physio cue: Lie on back, knees bent. Gently flatten lower back into floor on exhale, tilt forward on inhale. Restores lumbar spinal fluid flow.
Knee-to-Chest Release
Best time: After prolonged sitting or driving.
Physio cue: Draw one knee gently toward ribs while keeping neck relaxed. Switch legs, then both together. Gently opens lumbar facets.
Modified Cat-Cow
Best time: Mid-day work break.
Physio cue: On hands and knees, slowly round upper back up towards ceiling, then gently release to neutral. Avoid over-arching lumbar spine.
Supported Child's Pose Reach
Best time: After workday or nursery runs.
Physio cue: Hips back toward heels with knees wide. Walk hands gently to right for 3 breaths, then left to decompress tight latissimus dorsi.
Supine Lumbar Knee Rolls
Best time: Evening unwind before bed.
Physio cue: Arms wide in T-shape, slowly roll knees 45° to left, keeping shoulders anchored. Breathe into tight hip/lower back band.
Diaphragmatic Core Reset
Best time: Before falling asleep.
Physio cue: Hand on belly and ribcage. Inhale expanding lower ribs 360°, exhale drawing navel gently inwards to recruit transverse abdominis safely.
☀️ Morning: 10 mins upon waking · 💼 Afternoon: 10 mins after work · 🌙 Evening: 10 mins before bed