Back extensions (in standing)
Stand with your feet shoulder width apart. Place your hands on your buttocks, keep your knees straight then lean back as far as is comfortable without causing yourself discomfort. Hold for 1-2 seconds, return to the start position and repeat 10 times. Reps:
General exercise such as walking or gentle swimming can also help your back pain. Try to build up slowly how much activity your back can tolerate. Movement and exercise helps back pain. Please see our back pain information leaflet for more details. Reps:
Single knee hug
Make sure you are lying comfortably. Gently draw one of your legs towards your chest (you can use a towel placed around your knee to help you if you have trouble reaching). Hold for 5-10 seconds, relax then and repeat on the other leg. Then repeat 10-15 times. Reps:
Double knee hug
Lying comfortably, draw both legs towards your chest (a towel placed behind the legs can assist you). Hold for 5-10 seconds, relax. Reps:
You can self-refer into community physiotherapy services. Simply call 0207 871 0545 to make an appointment. Your initial contact with one of our chartered physiotherapists may be over the phone, where you will either be given advice on appropriate treatment, or a face-to-face consultation will be arranged.
Should you wish to speak to your GP first, simply make an appointment with your local practice. If your GP refers you, one of our patient care advisers will contact you within 48 hours to arrange an appointment.