Back in Ten · James Davies
Ten minutes a day for your back. Built for working days.
Ten minutes a day, for ten days. No equipment, no change of clothes, and you can split the ten minutes across your day.
From the osteopath who looks after elite athletes and touring performers.
Buy Back in Ten
What the book helps you do
- Ease pain flare-ups
- Improve daily mobility with simple movements
- Build lasting strength in your back
- Make your environment and habits back-friendly
Inside the book
A ten-day plan that fits around work
A before and after check
T.E.S.T. (Track, Emotions, Strength, Touch) shows you what has changed over the ten days.
Chapter 1 and the 10-day programmeKnow your pain
P.A.I.N. (Provoking factors, Area, Intensity, Nature) helps you describe your pain clearly.
Chapter 3Relief right now
Quick things to do when your back flares up.
Chapter 4Move and strengthen
Simple daily mobility and strength work. Several moves are discreet enough to do at a desk.
Chapters 5 and 6Set up your desk
Hips slightly above knees, feet flat, screen at eye level, elbows at about 90 degrees, lower back supported.
Chapter 7Daily habits
S.P.A.C.E. (Sleep, Posture, Activity, Calm, Eat) is a simple check on the habits that affect your back.
Chapter 7‘There’s no such thing as perfect posture. Your back doesn’t want stillness; it wants variety.’
FROM BACK IN TEN
For employers and HR teams
A back-care resource your people can use at their desk
No booking, no equipment and nothing to run. It suits office, hybrid and home workers, and sits alongside your existing health benefits. It does not replace professional care.
Share the staff campaign
A ready-to-send staff email, an intranet or Teams post, and a poster for print and screens are all written for you.
Ask for the staff kitOrder copies for your staff
Employers can buy copies for their teams through the publisher, Orion. Get in touch and we will put you in contact with Orion’s bulk-order team.
Ask about bulk ordersAuthor talk or Q&A
James is available on request for a talk or Q&A on Back in Ten for your organisation.
Ask about a talkBack in Ten
Ten minutes a day, for ten days
The 10-minute method to transform your back.
Buy Back in Ten