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. Try and hold each stretch for 30 seconds and repeat up to 3 times in one session.
Hip abduction and clam
These exercises can help strengthen your buttock muscles that, if weak, can cause buttock pain and back pain. Complete up to 3 sets of these exercises in one session.
Hip flexion stretch
This exercise will help stretch your hips and lumbar spine that, if tight, can contribute to low back pain.
Split squats lunge
This exercise can help strengthen the muscles in your buttocks, thighs and back. Complete up to 3 sets in one session.
Squats
This exercise can help strengthen the muscles in your legs and back. Complete up to 3 sets in one session.
Superman
This exercise will help improve your core stability and make your back stronger.
Back pain useful information
If you would like to understand a bit more about persistent pain please watch this video.
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
Jaw pain
NHS Choices: temporomandibular joint disorder
Pain relief
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