The Tool Desk
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The headline’s “80%” lifetime claim is not confirmed by the World Health Organization (WHO) fact sheet cited below. WHO says most people experience low back pain at least once in their lives, but the fact sheet does not substantiate that specific percentage.
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What the seven movements are
The routine below is attributed to Hooton’s social-media post. It requires no special equipment; a mat is optional for comfort. Move gently and stay within a range that feels manageable.
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- Side bend and forward fold: Stand tall, gently bend to one side, then return upright and relax into a standing forward fold.
- Both knees to chest: Lie on your back and draw both knees toward your chest. Hold them gently rather than pulling forcefully.
- One knee to chest: Lie on your back with one leg extended. Bring the other knee toward your chest, then switch sides.
- Pelvic tilt and hip lift: Lie on your back with knees bent and feet planted. Tilt your pelvis, then lift your hips.
- Cat-cow: On hands and knees, alternate between arching and rounding your spine.
- Child’s pose: From hands and knees, sit your hips toward your heels and reach your arms forward.
- Supine twist: Lie on your back, bring one knee across your body, and extend the opposite arm outward; then change sides.
Hooton’s caption reportedly suggests repeating the routine several times during the day until discomfort diminishes. That is her advice, not a frequency established for everyone by clinical guidance.
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What the evidence says about exercise for back pain
WHO’s 2023 guideline includes exercise programs among nonsurgical care options for adults, including older adults, with chronic primary low back pain in primary and community care. It also discusses education, selected physical therapies, psychological therapies, and medicines. This guidance supports exercise as one possible component of care for that defined group; it does not establish that Hooton’s exact sequence works, that it suits every cause of back pain, or that exercise alone is sufficient.
WHO defines non-specific low back pain as pain for which no specific disease or structural cause can be identified. About 90% of low back pain cases are non-specific, according to WHO, but that does not mean every episode is harmless or has the same cause.
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How common is low back pain?
WHO reports that 619 million people experienced low back pain globally in 2020 and estimates 843 million cases by 2050. Low back pain accounted for about 8.1% of all-cause years lived with disability worldwide in 2020. These figures describe the global burden; they do not verify the headline’s precise claim that 80% of people will experience back pain.
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A general exercise routine cannot determine what is causing your pain or whether a particular movement is appropriate for you. Consult an appropriate clinician about your symptoms and treatment choices, especially if you are unsure whether to exercise or need a plan tailored to your circumstances. WHO’s chronic primary low back pain recommendations should not be applied automatically to every presentation or cause of back pain.
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Sources
- Indmedia News report of the Hindustan Times article, October 3, 2026. The report reproduces Hindustan Times’ notice that the social-media content was user-generated, not independently verified, and not endorsed by the publication.
- WHO low back pain fact sheet, June 19, 2023.
- WHO announcement on chronic low back pain guidance, December 7, 2023.
- WHO guideline for non-surgical management of chronic primary low back pain in adults, December 7, 2023.
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