Please read the following information and then use the links at the bottom of the page if you are looking for further information or exercise.
Important information to read if you have any concerns about your upper back pain
Please click below to expand relevant section; these sections outline some of the main issues that we would advise you get checked by a health professional before commencing self-management exercises. These are called Red Flags and may indicate a more serious problem that requires medical assessment.
Symptoms That Are Present After Trauma
If your injury is caused by a recent significant traumatic incident to your head, neck or body (e.g. a fall from a height, significant car accident) please have this checked out by a health professional before commencing with an exercise program.
NOTE: if you have a known diagnosis of osteoporosis (low bone density) a small amount of force (e.g. strenuous lifting) may cause problems that require medical assessment.
Symptoms Where No Trauma Was Involved
If you feel any of these signs appear rapidly or over a longer period of time please have these checked out by a health professional.
Severe restriction in the movement of your neck/ trunk or arm
Changes in your balance and the way you are walking e.g. tripping, falling
Weakness and/ or altered sensation into both arms and/ or legs at the same time
Electric shock sensations into both arms and legs on forward bending of your head or looking down
Problems with coordination of upper and/ or lower limbs e.g. writing, standing and walking
Pain or altered sensation around your trunk e.g. can be described as a band of pain/ numbness around the chest
Fever or generally feeling unwell at same time as mid back symptoms developed
Constant severe pain which does not change with rest or activity
Significant pain and/or night sweats
A previous history of cancer/ unexplained weight loss
Unexplained lumps or bumps that are changing/ growing
Increasing number of joints that are painful and/ or stiff
Sudden change in height and/or curvature of your spine, inability to be upright
Significant changes to bowel, bladder habits and/or sexual function required IMMMEDIATE MEDICAL ASSESSMENT. WARNING: Cauda Equina Syndrome (CES) This a rare but extremely serious spinal condition that requires immediate assessment.
NOTE: Special attention should be taken if you have a history of long-term steroid/ immunosuppressive drug use, recent joint replacement, dental surgery or steroid injection, rheumatoid arthritis or other joint disease, recent infection, previous history of tuberculosis, intravenous drug use history or alcoholism
Upper Back Exercises
Please make sure you have read through the important information about upper back pain before proceeding.
Here are some exercises to help you get your upper back moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
These are self help exercises:
Try to enjoy the exercises and work at a pace and level that feels safe
Please use a common sense approach when deciding which ones to try
The exercises listed are not designed as an alternative to professional advice.
This page contains low back pain self-help information, as written by musculoskeletal physiotherapists. Please read the following information and then use the links at the bottom of the page if you are looking for further information or exercises.
Important Information About Your Low Back Pain – Please read
Here is a list of the main problems and concerns we would recommend you get checked out by a health professional before commencing self-management exercises (please click to expand relevant section below). These are called Red Flags and may indicate a more serious problem that requires medical assessment.
Cauda Equina Syndrome (CES)
Warning: CES is a rare but extremely serious spinal condition that requires immediate assessment. If you are experiencing any of the following symptoms please have these checked out urgently – usually your GP if within normal hours (8.30am – 6.00pm) or call NHS 24 on 111 at other times:
Significant changes in your bowel or bladder habits and/or sexual function. This includes difficulty passing or controlling your urine flow/ signs of recent bowel incontinence
Changes to sensation in between your legs e.g. difficulty feeling the toilet paper when you are wiping your bottom.
If symptoms are caused by a traumatic incident to your back (e.g. a fall, car accident), please have this checked out by a health professional before commencing with an exercise program.
NOTE: If you have underlying low bone density (e.g. osteoporosis) or long-term steroid use then smaller amounts of force may cause problems that require medical assessment.
Symptoms Where No Trauma Was Involved
If you feel any of the following signs develop rapidly or over a longer period of time please have these checked out by a health professional.
Severe restriction in the movement of your lower back and legs.
Sudden or newly worsening leg pain which extends below the knee
Changes in your balance and the way you are walking e.g. tripping, falling
Weakness and/ or altered sensation into both arms and/ or legs at the same time
If one or both feet are feeling very floppy or feel very weak on walking
Problems with coordination of upper and/or lower limbs e.g. writing, getting dressed, walking.
Pain or altered sensation around your trunk e.g. can be described as a band of pain/ numbness around the chest
Pain and/or stiffness in other joints at same time as low back pain developed
Fever and generally feeling unwell at same time as low back pain developed
Unexplained lumps and bumps that appear or are changing/ growing
Constant pain that does not change with rest or activity
Significant worsening night pain, unable to lie flat
Night sweats
Unexplained weight loss and/or previous history of cancer
Increasing number of joints that are painful and/or stiff.
NOTE: Special attention should be taken if you have a history of long-term steroid/ immunosuppressive drug use, recent joint replacement, dental surgery or steroid injection, rheumatoid arthritis or other joint disease, recent infection, previous history of tuberculosis, intravenous drug use history or alcoholism.
Please make sure you have read through the important information about lower back pain before proceeding.
Here are some exercises to help you get your lower back moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
These are self help exercises:
Try to enjoy the exercises and work at a pace and level that feels safe.
Please use a common sense approach when deciding which ones to try.
The exercises listed are not designed as an alternative to professional advice.
Please read through the following information and then use the links at the bottom of the page if you are looking for further information or exercise.
Important information to read if you have any concerns about your hip pain
Please click below to expand relevant section; these sections outline some of the main issues that we would advise you get checked by a health professional before commencing self-management exercises. These are called Red Flags and may indicate a more serious problem that requires medical assessment.
Symptoms That Are Present After Trauma
If your symptoms are caused by a recent traumatic incident (e.g. a fall, football tackle) and you have any of the following symptoms:
Extensive bruising and/ or swelling around your hip and thigh
Severe pain and very limited movement of your hip/ Leg
Leg deformity e.g. foot not sitting in normal position
Difficulty putting weight through the injured leg.
NOTE: If you have underlying low bone density (e.g. osteoporosis) smaller amounts of force can cause the problems listed above.
Symptoms Where No Trauma Was Involved
Severe pain and/or inability to stand on one leg
Significant loss of hip movement
Heat, redness and swelling around your hip
Fever or generally feeling unwell at same time as hip pain developed
Pain and/ or stiffness in other joints at the same time as hip pain developed
Constant pain which does not change with rest or activity
Significant pain at night with or without night sweats
Unexplained weight loss and/ or a previous history of cancer
Unexplained lumps and bumps that appear or are changing/growing.
NOTE: Special attention should be taken if you have a history of long-term steroid use/ immunosuppressive drugs, recent joint replacement, surgery or steroid injection. Rheumatoid arthritis or other joint disease. Recent infection, Intravenous drug use or alcohol misuse.
Resources
What is Osteoarthritis video (video 3 min watch)
Lower Limb Osteoarthritis information video (16 min watch)
Hip Exercises
Please make sure you have read through the important information about hip pain before proceeding.
Here are some beginner-to-progressive exercises to help you get your hip moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
These are self help exercises:
Try to enjoy the exercises and work at a pace and level that feels safe.
Please use a common sense approach when deciding which ones to try.
The exercises listed are not designed as an alternative to professional advice.
This page contains knee pain self-help information, written by musculoskeletal physiotherapists.
Important information to read if you have any concerns about your knee pain
Please click below to expand relevant section; these sections outline some of the main issues that we would advise you get checked by a health professional before commencing self-management exercises. These are called Red Flags and may indicate a more serious problem that requires medical assessment.
Symptoms That Are Present After Trauma
re caused by a recent traumatic incident (e.g. a fall, football tackle) and you have any of the following symptoms:
Extensive swelling and bruising around your knee/ lower leg
Severe pain and very limited movement
Great difficulty in putting weight through your leg
Not able to straighten knee out
Joint deformity e.g. kneecap appears in the wrong place
NOTE: If you have an underlying poor bone density (e.g. osteoporosis) smaller amounts of force can cause the problems listed above.
Symptoms Where No Trauma Was Involved
Significant loss of movement with or without pain
Redness, heat and swelling of the joint or surrounding area.
Increasing number of joints that are painful and/or stiff
Fever and general feeling unwell at same time as knee pain developed.
Constant pain that does not change with rest or activity
Significant worsening pain at night with or without night sweats
Unexplained weight loss and/ or previous history of cancer
Unexplained lumps and bumps that appear or are changing/ growing
Note: Special attention should be taken if you have a history of long-term steroid/ immunosuppressive drug use, recent joint replacement, surgery or steroid injection. Rheumatoid arthritis or other joint disease. Recent infection, Intravenous drug use or alcohol misuse.
Exercises and advice
Please make sure you have read through the important information about knee pain before proceeding.
Here are some beginner exercises to help you get your knee moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
These are self help exercises:
Try to enjoy the exercises and work at a pace and level that feels safe.
Please use a common sense approach when deciding which ones to try.
The exercises listed are not designed as an alternative to professional advice.
Knee exercise workouts videos (parts 1-3), designed to follow along with
Important Facts About Your Ankle
Here is a list of the main problems and concerns we would recommend you get checked out by a health professional before starting self-management exercises. These are called ‘Red Flags’ and may indicate a more serious problem that requires medical assessment.
Symptoms that are present After Trauma
If your symptoms are caused by a recent traumatic incident (e.g. a fall, football tackle) and you have any of the following symptoms:
Extensive bruising and/ or swelling
Discolouration e.g. your foot looks pale, blue or red
Severe pain and very limited movement
Joint deformity eg foot looks like it is in the wrong place
New lumps and bumps that appear after the trauma
Great difficulty putting weight through your leg
Numbness/ tingling into your foot after trauma
Feeling of instability
Please Note: If you have a known diagnosis of osteoporosis (low bone density) a small amount of force may cause problems that require medical assessment.
Symptoms where No Trauma was Involved
Sudden loss of active movement with or without pain
Redness, heat and swelling of the joint/ surrounding area
Increasing numbers of joints that are painful and/or stiff
Fever or generally feeling unwell at same time as your foot pain developed
Unexplained numbness/ tingling into your foot
Constant pain which does not change with rest or activity
Significant worsening pain at night
Unexplained weight loss and/ or a previous history of cancer
Unexplained lumps and bumps that appear or are changing/ growing
Difficulty lifting the front part of your foot/ catching or dragging your foot when walking
Please Note: Special attention should be taken if you have a history of long-term steroid or immunosuppressive drug use, recent joint replacement, recent steroid injection, rheumatoid arthritis or other joint disease, recent infection, Intravenous drug use or alcohol misuse.
Our colleagues in the NHS Greater Glasgow and Clyde Podiatry team have developed a range of information resources for specific foot conditions – please click hereto see what resources are available.
Exercises and advice
Foot and ankle exercises
Please make sure you have read through the important information about foot pain before proceeding.
Here are some beginner-to-progressive exercises to help you get your foot/ankle moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
Self help exercises
Try to enjoy the exercises and work at a pace and level that feels safe.
Please use a common sense approach when deciding which ones to try.
The exercises listed are not designed as an alternative to professional advice.
The Pain Service Website has information about how the service can help those living with persistent pain and more self management resources.
Being active is really good for all of us but you may not be sure of how much to do to get a real benefit. The UK Chief Medical Officers report (2019) outlined recommendations for the amount and type of activity that adults and older adults should participate in to really get some benefit (Guidelines Infographic).
If you have any queries about your medical suitability for exercising please discuss this with a healthcare professional.
Within Greater Glasgow and Clyde we have a range of physical activity opportunities and activities for participants so there is something for everyone. In addition we have services that offer more support in helping you become more active:
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