Nothing can make you feel old and vulnerable faster than seemingly unexpected back pain. And if you know the sentiment, it’s probably little comfort that four out of five adults share it at some point.

However, only a small percentage of back problems are really serious. Eighty percent of all lower back pain is a simple muscle strain. Even more important, such pain almost always develops gradually, which means that the moment your back “injures” is the end result, not the cause. And the cause, most of the time, is years and years of bad back habits.

So what can you do to defy the odds? That’s what’s on the next few pages: a ten-minute, ten-movement formula for preventing a back problem from developing. A little daily attention to your back at home, at work, in training can keep your back young for a long, long time.

A healthy back is kept that way by a supportive cast of strong, flexible muscles. That’s why this simple routine targets the key stabilizing back muscles in the core and legs. It specifically stretches the flexors, the muscles in the front of the body that tend to get tight and short, and strengthens the extensors, the muscles in the back that tend to be underused and weak, as well as the abdominals that support the spine.

Results: a more upright and trimmed posture, as well as prevention and relief of back pain.

You will need enough space to lie down, an exercise mat or soft surface, a small towel, a lanyard or belt, and ten minutes a day.

1. LOW BACK LOOSENER: Lie on your back with your right leg straight. Holding the left knee towards the chest with the hands on the back of the thigh. Hold for ten seconds. Repeat on the other side.
2. SIDE HIP STRETCH: Lie on your back with your right leg stretched out on the floor. Bend left leg in toward chest. Grasp the left knee with both hands and pull the leg up and across the body to the right shoulder. Feel the stretch on the outside of your left hip. Hold for ten seconds. Repeat on the other side.
3. EXTENSIONER ON THE FRONT PART OF THE BODY: Lie on your stomach with your hands under your shoulders and your elbows bent. Push up to slowly lift your shoulders/chest by straightening your arms as far as they will go while keeping your hips in contact with the mat/floor. Hold the position for ten seconds and remember to breathe.
4. FRONT HIP STRETCH: Kneel on a towel with your left knee and place both hands on your right thigh and bent in front of you. Keeping your back straight, move your hips forward until you feel a stretch in the front of your left upper thigh. Do not allow the right knee to bend beyond the right foot. Hold for ten seconds. Repeat with the other leg.
5. BACK THIGH TIGHTEN: Lie on your back. Place a rolled towel under your lower back. Keep your legs straight. Place the cord or belt around the heel of the right leg and slowly raise the straight leg until a stretch is felt in the back of the thigh. Hold for ten seconds. Repeat with the other leg.
6. STRENGTHENING OF THE LOWER BACK: Lie on your back with your heels close to your buttocks. And gently lift your buttocks and lower back off the floor until your thighs and back are in a straight line. Hold the position for ten seconds and remember to breathe.
7. ABDOMINAL FIRMING: Lie on your back with your knees bent and your heels close to your buttocks. Reach hands between thighs. Exhaling, gently lift your head and shoulders until your shoulder blades leave the floor. Hold for ten seconds.
8. WAIST SHAPER: Lie on your left side with your legs bent at the hips and knees. Raise your head and shoulder until your left shoulder is off the floor. Hold for ten seconds. Repeat on the other side.
9. ENTIRE BACK STRENGTH: Lie on your stomach, arms at your sides. Exhale and gently lift your shoulders and chest off the mat/floor. Hold the position for ten seconds and remember to breathe.
10. LOWER BACK RELEASE: Lie on your back with your knees bent, heels close to your buttocks, shoulders flat, and arms stretched out to your sides. Slowly lower your knees to the left and gently rotate your hips and lower back. Hold for ten seconds. Repeat on the other side.