How I took control of my lower back pain in 20 minutes a day

When back problems started to take over her life, our writer found a quick and easy routine that got her back on her feet without breaking a sweat.

Author Sarah Denton on a yoga mat wearing an orange t-shirt in a pose with an opposite arm and leg stretched out

By Sarah Denton | Published - 23 Mar 2026

It was spring 2024 and, like many women in their early 50s, I had regular aches and pains in my lower back.

I was not exercising at the level I had been five to ten years previously, and, although I wasn’t in bad shape, I could have done with losing a bit of weight. However, menopause was kicking in and I decided that I should grow old gracefully, embrace a few extra pounds, not be so vain and enjoy life.

It sounded great in principle, but often I would wake up feeling stiff and sore, which was new to me. I had been pretty lucky with my body up to this point. I was fortunate enough to be able to book regular massage/osteopath appointments, and it was during one of these sports massage sessions that the penny dropped.

No one could wave a magic wand and fix my aches and pains for me. They were only going to go one way unless I took action and accepted the fact that without doing regular strengthening exercises, this problem was not going to go away.

My sports masseur told me that my lower back problem was a result of a weak core (the best way to describe it was that my middle felt a bit like a stewed apple!).

Author Sarah Denton on a yoga mat wearing an orange t-shirt in a seated pose — Sarah Denton

It was time to be honest with myself, and commit to doing some regular exercises. I could not face joining a gym with eager-beaver gym bunnies. I’d done enough of that over the years. But I thought to myself: “I know enough to sort myself out by now.”

So, I decided to create a programme consisting of exercises that felt good and had benefits, keeping it simple and achievable.

“Come on, Sarah,” I said to myself. “Surely, you can give 20 minutes four to five times a week?”

I did some research and found a website called Backintelligence.com. They had a programme called Low Back and Core. It was perfect for me, as the exercises were straightforward, which meant I could focus on doing them slowly and correctly.

I decided early on to do them to music, using my phone's stopwatch to time things like the dreaded plank (I’m up to two minutes now!). I also recorded the date with a big tick every time I completed them, which was extremely satisfying.

As I'd thought, 20 minutes was completely doable, and it felt like I was doing something to help myself rather than moaning and feeling helpless. Over time, I added in stretches and other exercises, and I really began to feel the benefits, not just physically but mentally too.

Author Sarah Denton on a yoga mat wearing an orange t-shirt in a child's pose yoga posture — Sarah Denton

Months later, I returned to my sports masseuse. I took my exercise sheets with me and she cast an eye over the programme. She made some adjustments to the order, and was very encouraging about the progress I was making, suggesting I was fit enough to do more. She even said I could start running again.

This was all very lovely to hear, but one of the many joys of getting older is that I know myself, and if I make the programme too long and/or too hard, I’m likely to bail. So far, I’m chuffed that I’m sticking to it, and I'm seeing slow but definite change.

I have been doing my programme for about a year-and-a-half now, and I can honestly say it has made me feel that my body is still strong and that I am in control, not just sitting back watching myself age. I joined a Pilates group in September 2024 and surprised myself with how well I coped.

It has also reminded me that I’m good at exercising and actually enjoy it. I am so glad I pulled myself from my 50s slump and reminded myself that fitness and exercise don’t always have to be a hard and sweaty challenge – you can approach it in a kind and steady way.

(Hero image credit: Sarah Denton)