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Back and neck pain physiotherapy self help

This information is to help you learn more about back and neck problems and some basic exercises which can help. It is not a replacement for professional help but may aid information or advice given to you by a medical professionals. If you are accessing this site for self help information in the absence of professional advice, please be aware that the advice and/or exercises may not be suitable for you. If you have any concerns or in the event of any problems, please seek professional advice.

The self-help videos have been developed by the Physiotherapy Service in line with evidence based practice at the time of making.  It is important to watch the video and read the advice regarding the exercises prior to doing them to identify if it is appropriate for your symptoms / condition.

Back pain 

The following exercises can help with back stiffness, pain and help improve your posture. You should gradually increase these exercises from once to 3 times a day as ability and comfort allows. If you experience any problems with the exercises please stop and consult your GP or physiotherapist. 

Cat cow, child's pose and cobra 

These yoga-based exercises can help improve the movement in your spine. 

Lumber flexion, extension and side flexion 

These exercises can help improve the movement in your spine.

Lumber rolls and shoulder bridge

These exercises can help improve the movement in your spine as well as strengthen your back, stomach muscles and buttock muscles.

Standing quads and hamstring stretch 

These stretches can help improve the flexibility of your thigh muscles which can become tight and contribute to back pain.

Hip abduction and clam 

These exercises can help strengthen your buttock muscles that, if weak, can cause buttock pain and back pain.

Back pain useful information 

NHS Choices: back pain

Arthritis Research UK

Neck pain

The following exercises can help with hip stiffness, pain and problems with walking. You should gradually increase these exercises from once to 3 times a day as ability and comfort allows. If you experience any problems with the exercises please stop and consult your GP or physiotherapist. 

Deep neck flexion, rotation and side flexion 

These exercises can help improve your posture as well as increase the movement in your neck.

Levator scapulae stretch 

This exercise can help improve the movement in your neck as well as relieve tension in the muscles in your neck.

 

Neck pain useful information 

NHS Choices: neck pain 

Arthritis Research UK

NHS Choices: whiplash

NHS Choices: thoracic outlet

Jaw pain

NHS Choices: temporomandibular joint disorder

Pain relief 

NHS Choices: Paracetamol

NHS Choices: Ibruprofen

Arthritis Research UK Pain Killers (analgesics)

Exercise, weight loss and local information