The 10-Minute Workout for People in Pain (Yes, It’s Enough)

If you're living with chronic pain, fatigue, or any condition that makes movement feel impossible—you're not lazy, you're not weak, and you are definitely not alone.

I work with clients every day who’ve been told they just need to “move more”—often by people who don’t understand what it’s like to live in a body that hurts.

So let’s set the record straight: You don’t need to push through pain to make progress. You don’t need an hour at the gym to feel better. Sometimes, all you need is 10 minutes. A simple 10-minute workout can be your answer.

Why 10 Minutes Is Enough

Movement helps calm the nervous system, lubricate joints, stimulate circulation, and reintroduce safe, non-threatening activity to the body. Even 10 minutes can:

• Lower pain intensity

• Improve mood and energy

• Build confidence in your body again

And best of all? Small wins are repeatable—which means you’re more likely to keep going.

Your Gentle 10-Minute Routine

No equipment needed. Move at your own pace. Listen to your body.

1. Seated or Standing Shoulder Rolls (1 minute)

• Roll shoulders forward and backward in big, slow circles.

• Focus on relaxing your jaw, neck, and face while you move.
  

2. Neck Tilts and Turns (1 minute)

• Gently tilt ear to shoulder, then slowly look left and right.

• Keep breath slow and easy—don’t force anything.
  

3. Seated March or Gentle March in Place (2 minutes)

• Lift one foot at a time like you're walking in slow motion.

• Engage your core just enough to support your spine.
  

4. Wall Presses or Countertop Push-Ups (2 minutes)

• Stand and press against a wall or kitchen counter.

• Keep elbows close and move slowly. Stop if there's discomfort.
  

5. Cat-Cow or Seated Pelvic Tilts (2 minutes)

• On hands and knees or seated, gently round and arch your spine.

• Focus on fluid movement and breathing with the rhythm.
  

6. Deep Breathing and Gentle Reach (2 minutes)

• Inhale, sweep arms overhead; exhale, slowly lower.

• You can do this seated or standing. Eyes closed if you feel safe.
  

Modifications and Tips

• Can’t stand? Do it all seated.

• Having a flare-up? Cut the time in half or focus only on breathwork and gentle stretching.

• Low energy? Just start with one movement. One is more than none.
  

The point isn’t perfection. It’s reconnection. It’s reminding your body it’s safe to move—on your terms.

What If I Feel Worse After the 10-minute workout?

Movement should never make your pain worse. If it does, stop. That doesn’t mean your body is broken—it means the movement might need to be modified, or the timing wasn’t right that day. Let your body recover, and try a more modified version of what you did when you're ready to try again.

Pain is complex. You are not failing if you have to rest. Your effort still counts. Always.

Real Progress Looks Like This:

• You didn’t flare up after a short walk.

• You moved today when you didn’t think you could.

• You finished a 10-minute routine and actually feel better.

That’s the work. And it’s enough.

Final Thoughts: Give Your Body a Chance to Feel Better

You don’t need a gym membership. You don’t need perfect form.You just need a few minutes, a little curiosity, and the willingness to listen to your body.

Because when it starts to feel better—even a little—that’s when you stop saying "I have to move" and start saying "I want to move."

Start with 10 minutes. Let that be your win.