Congratulations!

You have created your Rehabilitation Programme.

  • Thank you so much for filling out your back pain questionnaire. Through the answers you have selected, this has enabled us to tailor our response to your abilities and needs.

Please watch the video below:

Chris Aldred BSc (Hons) MCSP

Qualified in 2000 from Manchester University, School of Physiotherapy.

Special Interest: Lower Back Pain. Emotional health benefits on pain.

  • Below is some further information about what could be causing your lower back, buttock and leg issues. Scroll down further to find your tailored rehabilitation programme.

Facet Joint Pain

The joints between the vertebrae of the spine are known as facet joints. They are on either side of the spine and give our backs their range of motion. In misalignment the pelvis directs the spine more to one side, this can cause the facet joints to tighten on the side that the spine has been directed. Tightened facet joints can eventually inflame, causing pain and muscle tightness.

Iliolumbar Ligament

Ligaments join bone to bone and stabilise joints. One commonly sprained ligament in the lower back is the iliolumbar ligament. This attaches from the pelvis to the bottom 2 vertebra in the spine. Misalignment starts pulling the spine to one side, excessively stretching the ligaments as the vertebra move away from the pelvis, causing inflammation, pain, ache or tightness.

Your Rehabilitation Programme

  • We stress the importance of these 3 conditions, we believe them to be essential for good lower back health:
    1. Pelvic Alignment
    2. Good glute activation and strength
    3. Good abdominal activation and strength

Weekly Increments

  • Week 1

    1. Glute Activation

    2. Transverse Abdominal Activation

  • Week 2

    1. Cat Stretch

    2. Clam Shell

  • Week 3

    1. The Bridge

  • Start with Week 1 exercises, then add Week 2, finally add Week 3 – Then continue all the exercises for 6 week.

    Only progress by adding the next week's exercises if you are getting no adverse reaction to the current week's exercises. Please do the exercises twice a day.

Week 1 - Gluteus Maximus Activation

Please follow the recommended repetitions and sets stated on the exercise videos. If it feels like it is too much then reduce to 2 sets of 5 repetitions.

If this still feels like it is too much, please stop doing the exercises.

Week 1 - Transverse Abdominal Activation

Please follow the recommended repetitions and sets stated on the exercise videos. If it feels like it is too much then reduce to 2 sets of 20 second holds .

If this still feels like it is too much, please stop doing the exercises.

Week 2 - Cat Stretch

Please follow the recommended repetitions and sets stated on the exercise videos. If it feels like it is too much then reduce to 2 sets of 20 second holds .

If this still feels like it is too much, please stop doing the exercises.

Week 2 - Clam Shell

Please follow the recommended repetitions and sets stated on the exercise videos. If it feels like it is too much then reduce to 2 sets of 5 repetitions.

If this still feels like it is too much, please stop doing the exercises.

Week 3 - The Bridge

Please follow the recommended repetitions and sets stated on the exercise videos. If it feels like it is too much then reduce to 2 sets of 5 reps.

If this still feels like it is too much, please stop doing the exercises.

Week 3 - Obliques

Please follow the recommended repetitions and sets stated on the exercise videos. If it feels like it is too much then reduce to 2 sets of 5 repetitions.

If this still feels like it is too much, please stop doing the exercises.