Dear visitors, we have prepared a set of exercises for you. We hope that you will find them beneficial. Two groups of exercise are corresponding to a different membership: Standard and Premium.

Standard membership includes basic exercise programme consisting of the following:

  • Stretching Exercises
  • Strength, Stamina and Stabilising Exercises

To access these exercises, you need to be logged in. The access is FREE. If you do not have an account, please sign in. It is simple.

Premium membership gives you access to 47 different exercises.These include:

  • Stretching Exercises
  • Strength, Stamina and Stabilising Exercises
  • Neural Dynamic - Lower Limb Exercises
  • Thoracic Spine Exercises
  • Lower Abdominal Progression Exercises
  • General Back Exercises

These exercises you can access at anytime, anywhere and using any device !

To access our Premium Membership exercises, you need to sign in and purchase our Premium Membership. The annual membership fee is only $ 14.99. You can get a full refund if claimed within 28 days of purchase.

Once you have Premium Membership, you can exercise at your convenience, in any order, for as long as you want, and indeed anywhere you want to.
The access is hassle-free, using your smartphone, tablet, laptop or desktop. It is that easy !

We would recommend completing a REF FLAG TEST, before starting exercises.

We hope you will find these exercises useful and enjoyable.


  • Streching Exercise
  • Strength, Stamina and Stabilizing Exercise
  • Neural Dynamic - Lower Limb Exercise
  • Thoracic Spine Exercise
  • Lower Abdominal Progression
  • General Back Exercise


14.99 /year
  • Streching Exercise
  • Strength, Stamina and Stabilizing Exercise
  • Neural Dynamic - Lower Limb Exercise
  • Thoracic Spine Exercise
  • Lower Abdominal Progression
  • General Back Exercise

Conservative treatment ( in the absence of Red Flag symptoms and signs )

An initial period of conservative treatment is appropriate except in the following circumstances when urgent surgery is indicated:

  • Cauda Equina Syndrome - a serious neurological condition in which there is a loss of function of the nerve roots of the spinal canal below the termination of the spinal cord. Mostly, it is manifested by loss of bladder (water-work) control
  • Progressive neurological deficit or profound motor weakness.
  • Severe pain in some circumstances.

In some cases, certain degenerative spinal conditions (such as herniated/prolapsed disc or spinal canal stenosis, etc.) may not improve by conservative (non-operative) treatment. Then a surgical procedure may be considered. In cases where no specific diagnosis can be made conservative treatment and follow up to exclude potential problems (and sinister conditions) is necessary.

A. Bed Rest:

  • Lie on your back with your knees bent (up to your own comfort)
  • The aim is to reduce pain
  • It should not be for more than three days! It is important to remember that prolonged bed rest will lead to worsening of the pain, worsening stiffness and can potentially lead to weakness
  • We would recommend a gradual return to all daily activities and work (up to the level of your own comfort) within two to four days

B. Activity Modification

  • The goal of activity modification is to achieve a tolerable level of discomfort while continuing physical activity.
  • We recommend that you limit (temporarily) the offending activity (i.e. the activity which is provoking the pain)
  • Job related risk factors which may cause lower back pain and associated leg pain include:
    • Jobs requiring heavy or repetitive lifting
    • Exposure to increased body vibrations (e.g. industrial machinery, vehicles, drills, etc.)
    • Prolonged sitting
    • Asymmetric or un-natural postures
  • Avoid road-running and weight lifting
  • Adjust your sitting posture while working
  • Adjust your posture behind the wheel when driving

C. Exercise

Exercise is the most important way that you can help yourself. The pain may cause you to stop moving. This leads to muscle wasting. Hence, your back will become weaker, tired, more painful and prone to (further) injuries. You need to restore the strength and flexibility in your back. Back muscles act as a shock absorber for all the jolts and knocks of daily life.

By exercising you will:

  • Regan flexibility
  • Build up muscle strength
  • Improve general fitness

While exercising:

  • During the first two weeks, you should do the exercises that minimally stress your back
  • During the first month of symptoms: low-stress aerobic exercises are recommended
  • Even when your back is sore, you should make a start taking care not to put too much stress on your back

Remember, your back may feel sore after the first few days of exercise, this is normal so don't be put off (taking some painkillers before exercise may be helpful).

Recommended exercise quotas should be gradually increased. You should practice spinal exercises for at least 8 to 10 weeks to feel benefit.

It is very useful to get help and guidance from a physiotherapist. A physiotherapist should be able to make an assessment, guide you according to your specific needs and even develop an exercise programme

D. Pain killers

During the first four weeks of lower back and leg pain, it is recommended to take appropriate painkillers. Please remember - you should not use any of this medication if you are allergic to them, and in case of non-steroidal analgesics - if you have asthma, chronic breathing problems or duodenal/stomach ulcer. This list is not exhaustive.

You can get these pain-killers over the counter or via your GP. Please discuss this with your GP or a pharmacist.


E. Spinal Manipulation Therapy