Physiotherapy Exercises

Train two to three times a week using pain as a guide: keep discomfort at or below three out of ten during exercise and settled within 24 hours. Start with isometric holds and controlled bodyweight work, then progress load gradually.

Use the centralisation rule: exercises that move symptoms out of the leg and closer to the back are usually helping, and exercises that push symptoms further down the leg should be stopped or modified.

A useful daily routine combines gentle range of movement, one or two stretches for the upper trapezius and levator scapulae, and endurance work such as chin nods. Five to ten minutes once or twice a day is usually enough to start.

Start with gentle mobility such as cat cow and knee rolls, then add strength work such as glute bridges and bird dogs. Two short sessions a day, kept comfortable, is usually better than one hard session. If pain increases and stays worse, stop and get assessed.