The “1% Better” January: Small Daily Mobility Habits That Reduce Pain (Without a Full Overhaul)

Group yoga class, hip mobility.

January has a reputation for big promises.

New routines. New goals. New you.

But if you’ve ever gone all-in for two weeks and then crashed (or flared up), you already know the truth: intensity isn’t the same as progress. Especially when you’re managing back pain, neck tension, headaches, joint stiffness, or recurring injuries.

This year, we’re taking a different approach at Laura Fishlock Osteopathy: 1% better, every day.

Small, realistic movement habits that fit into real life. The kind that help your body feel safer, looser, and more resilient — and that actually stick.

Why “small” works (especially for pain)

When you’re in pain, your body often becomes protective. Muscles tighten, joints move less freely, and your nervous system can become more sensitive. If you suddenly throw a huge new exercise plan at that system, it can backfire.

Small daily mobility habits work because they:

• Keep joints moving without overloading them

• Reduce stiffness from sitting and cold weather

• Improve circulation and tissue tolerance

• Build confidence in movement (a big deal for chronic or recurring pain)

• Create consistency — which is where long-term change happens

Think of it like brushing your teeth: it’s not dramatic, but it’s powerful because it’s repeated.

Your “1% Better” daily mobility plan (choose 2–3)

You don’t need to do all of these. Pick the ones that feel most relevant to your body and routine.

1) The 2-minute morning “unlock”

Before you check your phone, try a gentle reset to reduce that first-step stiffness.

• Slow neck turns (left/right)

• Shoulder rolls

• Cat-cow or a gentle spinal wave

• Hip circles or knee hugs

Aim for easy movement, not deep stretching. The goal is to signal to your body: “We’re safe to move.”

2) The midday posture reset (for desk bodies)

If you sit for work, your body loves frequent micro-breaks.

Try this once or twice a day:

• Stand up

• Take 5 slow breaths

• Open your chest (hands behind back or doorway stretch)

• Do 10 slow sit-to-stands or a short walk to the kitchen and back

This is often enough to reduce neck/shoulder tension and stop low back stiffness building through the day.

3) The “hips first” habit

Tight hips are one of the most common contributors to low back pain and stiffness.

Add one simple hip mobility move daily:

• A gentle lunge stretch

• Figure-four stretch

• Hip flexor opener

Consistency beats intensity here. Thirty seconds a side, every day, is a win.

4) The evening wind-down (nervous system + recovery)

Pain is affected by stress, sleep, and how “switched on” your nervous system is.

A simple evening routine can help your body downshift:

• 5 minutes of gentle stretching

• A short walk after dinner

• Breathwork (slow exhales)

• Clinical yoga or a mobility flow

If you struggle with sleep, this is one of the best places to start.

5) The “movement snack” rule

If you’re trying to get more active again, avoid the boom–bust cycle.

Instead of one big session, try movement snacks:

• 10 minutes walking

• 10 minutes mobility

• 10 minutes strength

You can stack them across the day. Your body often tolerates this better — and it’s easier to stay consistent.

The most important rule: keep it doable

If your plan requires perfect motivation, it won’t last.

A good “1% better” habit should feel:

• Easy to start

• Easy to repeat

• Helpful within 7–10 days

If it’s too much, scale it down. A 2-minute routine done daily beats a 45-minute routine done twice.

How a personalised clinic plan helps your small wins compound

Generic advice is a great start — but your body is unique.

At Laura Fishlock Osteopathy, we help you figure out:

• What’s actually driving your pain (joint restriction, muscle overload, posture, old injuries, stress patterns)

• Which movements will help your body (and which ones to avoid for now)

• How to progress safely if you’re returning to exercise

• How to reduce flare-ups and build confidence in movement

  
  

Osteopathy

Hands-on osteopathic treatment can improve mobility, reduce strain, and help your body move more efficiently — so your daily habits feel easier and more effective.

Massage

Massage supports recovery, reduces muscle tension, and can be a brilliant addition if you’re holding stress in your shoulders, jaw, or mid-back.

Craniosacral therapy

If your symptoms are closely linked to stress, poor sleep, overwhelm, or persistent pain sensitivity, craniosacral therapy can help calm the nervous system and support regulation.

Ready for your “1% better” January?

If you’d like help building a plan that fits your body and your life, we’re here.

Book an appointment at our Newbury or Hungerford clinic and we’ll create a personalised approach that helps you move with less pain, recover better, and stay consistent — without the unsustainable New Year pressure.