If your back has been aching lately, you’re far from alone. Back pain is one of the most common health complaints in Australia, affecting millions of us at some point in our lives.
It’s something many women quietly push through – reaching for heat packs, maybe taking a few painkillers, or hoping it will ease on its own.
But according to physiotherapist and Peak Physio founder Laith Cunneen, there’s one simple, equipment-free move that’s often overlooked – and it could make a real difference to how your back feels.
The gentle exercise that could help
While there’s no one-size-fits-all solution as back pain can have many different causes, Laith says there’s one exercise he recommends to most of his patients: the Book Opening.
“This exercise is particularly useful because it encourages rotation of the spine, a movement often overlooked and underutilised in daily life,” he tells The Weekly.
In other words, it helps your spine move the way it’s designed to, something that can become limited when we spend long periods sitting, scrolling on our phones or working at a desk.
“Rather than being strenuous, it’s generally relaxing and enjoyable to complete, and it can play a role in both the treatment and prevention of back pain,” Laith says.
Best of all, it’s gentle, accessible and requires no equipment, making it easy to perform at home.
How to do the Book Opening exercise
- Lie on your side with your hips and knees bent to roughly 90 degrees, arms extended in front of you at chest height
- Keeping your hips still, slowly rotate your top arm up and over toward the floor on the other side, following your hand with your eyes
- Only move as far as is comfortable, breathing out as you rotate
- Pause briefly, then return to the starting position
- Repeat 8–10 times on each side
If you feel pain at any point, stop. This exercise should feel comfortable throughout.
Why back pain affects so many women
Back pain is incredibly common – around one in six Australians live with it – but research suggests women may be affected at even higher rates.
A 2024 survey by the Australian Chiropractors Association found that 91 per cent of Australian women reported experiencing back pain in their lifetime, with more than 80 per cent having dealt with low back pain in the past year alone.
Common triggers include ageing, lifting or physical strain, prolonged sitting, and even stress.
But for women, there are other factors at play.
“Back pain can be associated with menstruation, endometriosis and pregnancy, so it’s important to consider these as potential contributors,” Laith explains.
Hormonal changes across the menstrual cycle can also influence how your body feels.
“Hormonal fluctuations can affect ligament laxity and pain sensitivity, meaning your back may feel different at different times in your cycle. This is normal and adjusting your activity levels accordingly is completely reasonable.”
Small daily habits make a difference
When it comes to managing back pain, Laith says one of the most effective things you can do is to keep moving.
That might look like regular walks, breaking up long periods of sitting, stretching throughout the day, or building in movement-based exercise like Pilates or yoga.
It’s not about overhauling your routine overnight but making small changes that support your body over time.
Research backs this up. A recent Australian study found that relatively simple lifestyle changes – like improving sleep, increasing physical activity, maintaining a healthy weight and quitting smoking – can significantly reduce reliance on medication for back pain.
As senior author Professor Paulo Ferreira explains, it doesn’t have to be overwhelming.
“Many people think they need to make a dramatic change, then throw it in the ‘too-hard basket’,” he says. “But small, achievable changes can lead to real benefits.”
This is general information only and isn’t a substitute for medical advice. If you’re unsure, it’s always best to speak with your GP or a physiotherapist for personalised guidance.
